Quiquesubway 10k Training

[Quiquesubway]

looking at the program i wasn't supposed to run 30 min easy yesterday, but a relaxed 10K which i ran today. Guess i will do the 1000's tomorrow and an hour the day after (instead of 30 min easy) in order to run the 5K tempo Friday. At what pace should I run the 5K... Aim sub 20?

Best Regards,
Quique

[Quiquesubway]

:duh:i went over my program and realized i wasn't supposed to run 30 min easy yesterday, but a 10K at a relaxed pace which i ran today. Guess i will do the 1000's tomorrow as planned and instead of running 30 min easy the day after, go for an 1hr of easy run in order to do the 5K Tempo on Friday. I do not want to miss that practice. Should i aim for a sub 20? Please advise. Last time i was supposed to run under 21, but since i broke the 20 mins two weeks ago... Thanks!:mmm:

Best Regards,

Quique

[TheEd]

Hi Quique

attempt to run 4 minutes per k for the first 4k and then see if you can accelerate thereafter for a sub 20 minute

TheEd

[Quiquesubway]

Hi. I'll try pacing myself like that. Will do the 1000's this afternoon. Will let you know how it went later.

Have a Nice Day!

[Quiquesubway]

Total training time- 1hr 12:30 (14.39km)

warm-up 17:01 (3.25km)
1KM @ 3:49.22 w/ 1:00
1KM @ 3:52.12 w/ 1:00
1KM @ 3:48.99 w/ 1:00 *sip water
1KM @ 3:50.38 w/ 1:00
1KM @ 3:54.06 w/ 1:00
1KM @ 3:50.06
cool-down 27:23 (4.95km)

:laugh::p

Got to go to sleep since i promised a buddy of mine i would run with him tomorrow at 5:30am... 7 hrs from now!!!

Cheers!

[TheEd]

nice session with current development you should be in sub 40 minute 10k shape

what's your thoughts on this?

Cheers

TheEd

[Quiquesubway]

i don't know what to say... only that i haven't faced my worst enemy yet--- "race day anxiety" Nevertheless, and for some reason i still haven't figured out, i don't feel stressed at all, but confident. So, i don't know what to think until after race day.
I'm winning back my confidence at a very fast pace. I'm glad with the training; it's amazing and I'm telling people to check it out!
When i break the 40 mins goal, will you still be my coach?

Thanks for the heads up!

Quique

[TheEd]

When i break the 40 mins goal, will you still be my coach?

Not if Nike find you first



enjoy

:jive:

[Quiquesubway]

Not if Nike find you first



enjoy

:jive:

:pyou made me laugh... that was a good one! Thanks!:laugh:

[Quiquesubway]

Dear friend, i can't thank you enough...:notw: i really like the results i'm getting.

Warm-up 15:30 (should have warmed-up up to 20-25 minutes, but i was anxious to get started)
1K @ 4:06.88 (i knew i had to do something... fast)
2K @ 4:01.05 (felt good)
3K @ 4:00.01 (felt strong)
4K @ 3:55.93 (thought this was almost finished)
5K @ 3:50.62 (i'm one PROUD runner)

Total 19:54.49

Cool-down 3Ks'

There's a 8.2 mile fun run Sunday morning. I'm supposed to run 1hr so i'll go. Promise to keep it at an easy pace! What I'm not sure is what am i going to do the Sunday after because there are no races on schedule and I'm supposed to race that day... unless i go for a long run instead... or maybe it's mother's day? As always, :please: advice.

Best Regards,

Quique