Getting Started on Training Plan

[TheEd]

you went out far too quickly the first 1k .. thereafter you were basically running for survival

you would have been better to start at 3.45 per k

do you know how to work out your next sessions from this 4k time?

will await your reply

TheEd

[amorts]

Happy with the times thanks. Works out at 4min per k for tonight's 5 x 2000m session.

Will post the stats up on the board tomorrow.

Thanks,
Adam

[TheEd]

Hi amorts, try to be disciplined and start off with 7.50 for the first 2000m

try your best to hold back

that is 3.55 per K

you well capable of such a session but you seem to take off like a scorched hare

your 3.32 in the 4k time-trial shows what you are capable of off your natural ability

this also shows how you can come down from 3.45 to 3.30 however you have no endurance to assist you and you are running under strain right into km 2.
Let's see how you go holding yourself back and not blowing a cylinder

It may be a great experience

Enjoy

TheEd

[amorts]

Here are the results of my 5 x 2k. In this session I concentrated on running the 'correct' pace and trying to maintain a relaxed running form throughout.

It appears I lost concentration during the 5-6k interval and therefore gained a massive 15 seconds. I have a feeling a similar thing occurs in a race.

One good think I did notice is that my heart rate for the first 4 intervals was lower than the last time I carried out this session on 15th May. Maybe you can tell me what this is down to? Improved fitness, running form etc?

5 x 2k 90 secs R
Distance HR Before R HR After R Duration
2k 172 137 00:07:53
4k 178 140 00:08:00
6k 178 144 00:08:14
8k 185 144 00:07:56
10k 192 00:07:59
00:40:02

[TheEd]

Hi amorts, good to get a good 5x2k session in

your heart rate was lower due to you not being blown away by going out too fast

whereas I am not a big fan of racing with a heart rate monitor for distances under 21k, I am certainly one to get users to get to know their HR and responses to training

I still think you are not gaining the total benefits of training until you hold yourself back and do sessions according to pace etc .. so count the 2000's as your first in the right direction and take heart from it in the knowledge that there is so much more to come

with the cycle the 2000's are normally on a Thursday of the 1st week of the cycle and then the 1000's on a Tuesday, I am sure you will be able to slot this in correctly at a later stage

amorts, you have come a long way and I am sure come the end of this 3 week cycle you will start seeing the difference

Cheers

TheEd

[amorts]

Here are the results from today's 6 x 1k R60 secs

Distance HR Before R HR After R Duration
1k 178 146 00:03:48
2k 180 149 00:03:46
3k 181 149 00:03:51
4k 185 150 00:03:51
5k 185 151 00:03:57
6k 190 00:03:55
Total 0:23:08

[TheEd]

Good amorts

now you making progress, holding back on the sessions and letting the body adapt to the stresses

you could see you getting a little fatigued over the last 2 but very soon you will be running 5 to 10 seconds faster during the session for the same heart rate

now I believe you will begin to get the gains

next time you race 10k don't go out faster than 3.50 for the 1st k and then settle into a rhythm of 3.55's

there is definite progress to be seen and I am sure within a few short months you will become a savvy runner

Keep it up amorts

TheEd

[amorts]

Hi Ed,

5k Time Trial completed today in prep for next weekend's 10k. Today I was able to utilise another runner as a pace maker as I knew that I felt strong and could quite easily have ran a personal best today.

Results are as follows;
Distance Duration
1k 00:03:25
2k 00:03:35
3k 00:03:45
4k 00:04:15
5k 00:03:26
Total 00:18:26

[TheEd]

Hi amorts

so was that a PB for 5k?

good luck for next week and try not to burn yourself into the ground within the first 5k

if you go through 5k in 19:30 odd you should have a lot in reserve to pick up over the last few k's

Cheers

TheEd

[amorts]

It was a PB and by a massive 23 seconds! So I was very pleased with it. Sundays steady run for 60 mins went well and I felt very strong again.

However, as luck would have it I woke up with a bad cold on Monday morning. I didn't train on Monday because of it and took medication. Today, (Tuesday) I went for a easy 30 min run to see how I felt and it wasn't too bad although I think I had to work slightly harder.

I still have symptoms now (Tuesday night) but I seem to be improving...I'll take it easy over the next few days and play the training by ear. I won't push myself too hard and by Sunday I will hopefully be back to full strength again!