10 km journey

[Dominik2006]

Hello TheED

I did the 6x 1km session on same track same conditions. This was little bit harder than 5x2km session but I am satisfied again. Looking forward to recovery! Details

1. 1 KM - 3:55 AVG HR 109 CLOCK GLITCHED, SRY
2. 2 KM - 3:52 AVG HR 126 : CLOCK GLITCHED AGAIN,SRY , STARTING HR 105 BPM(1:30 MIN REST)
3. 3 KM - 3:55 AVG HR 155 BPM , STARTING HR 96 BPM(1:30 MIN REST)
4. 4 KM - 3:56 AVG HR 166 BPM , STARTING HR 133 BPM(1:30 MIN REST)
5. 5 KM - 3:53 AVG HR 170 BPM , STARTING HR 135 BPM(1:30 MIN REST)
6. 6 KM - 3:39 ABG HR 170 BPM , STARTING HR 129 BPM( 1:30 MIN REST)


PS. 10 KM RACE IS 28th, MARCH so we got 18 days to go, race day on this program is 21th, March so 7 days before event, how we can handle this, thank you ED

Good day

Dominik

[TheEd]

Hi Dominik, we can go through with the program for this week and then we will change the program for the 2 weeks before the event

so this weekend you can look for a place to do a 5k time-trial if you want to / if not then we change things around a litte

we will work through the sessions together

TheEd
ps.. your session for the 1k is quite something, we will look to stay at same pace next time but lower the Rest to 60 seconds .. this is all looking very promising, please look after yourself, eat and sleep well, if you avoid problems you going to have a decent race

[Dominik2006]

Hi TheED

I could look for a place for a 5k trial but this track is reserved and these two sessions worked on me quite good, so I am not sure how would I handle 5 k all out race, and I got small baby at home(2 months) so that is not an Ideal factor to recover well in 3/4 days, but if you insists I can go find a loop or something, but on other hand I can go that paced 5 k(aim sub 22:30). Looking forward for this week sessions and after that 2 weeks of good training prior the 10 k race(80m elevation).

Ok i will keep the pace on 4:15 average for 2 k sessions and 3:58 on 1 k sessions, sounds great

[TheEd]

Hi Dominik, you have a 5k aced at the end of this week, we could change it to something else maybe? .. You training quite well at the moment, so I don't want you to go over the top

Will change next week's training after weekend

Don't they have the run events called Park Run, your side?

onwards TheEd

[Dominik2006]

Hi TheED

We dont have park runs, mine city is on the hills All elevation so its tricky to find a good park without elevation. Ok I do a paced 5 k. Any ideas how should I aim this 5 paced, should I focus just to finnish under 22:30 or something else. I thought I could do 3 km nice and steady then progress a bit. Or should I keep even pace every km.

Tnx

---

PS. How much bellow 22:30 should I go?

[Dominik2006]

Hi TheED

BREAKING NEWS
Due to coronavirus the race is canceled, so we dont have to change training, I am planing to do a 10 k race on a track with my friends on 19th day of the program.

[TheEd]

Hi Dominik, OK, then we can proceed with the program as is

on we go TheEd

[Dominik2006]

Hi TheEd

How much bellow 22:30 on 5 k paced run should I go? On what effort should I run this training...

[TheEd]

Hi Dominik, for the 5k paced, start off at 4:15 per k and look to go quicker over the last 1km, don't go out hard and then fade, build up the pace

enjoy TheEd

[Dominik2006]

Hi TheED

Ok I will do my best to hold 4:15 for 4 km and progress in last k. I will let you know, how does it feel.

Hear you soon,

Dominik