5km training

[beatule1]

Hi TheEd,

I am back to London now, so i think if I do 1h today, track Wednesday?
I really want to run more this week

Beatule

[TheEd]

great .. track Wednesday and you can look at

6 x 600m session Rest 90 seconds to 2 minutes

pace 2.05 to 2.10

this should be a nice session

TheEd

[beatule1]

Hi TheEd,

Done! Not quiet by the plan but I think close:
1 600m - 2:07
2 600m - 2:14 (oops too slow!- still not sure with my speeds without treadmill)
3,4 600m - 2:10
5 600m - 2:14 (tired!)
6 600m - 2:12 (very tired, but gave a little sprint at the end)

Rested average 1:50, was just enough.

Over all - tough!! But again - loved it!! even this time I was by myself - still enjoyed it so much!!

What's next?;-)

Beatule

[TheEd]

nice going B .. that pace is faster than you have been running previously and the 600's can be a little painful

1hr run before weekend

and then can we look at either a 4km time-trial or 5km paced run so we can draw a line as to where you are now, please?

followed by another 1hr before quality session next week

Cheers

TheEd

[beatule1]

Hi TheEd,

Not the best run:
4km - 16:18 For accuracy-Done around houses with my Garmin watch. now I think I could push myself harder at the beginning..

1h tomorrow and would it be ok to do track on Tuesdays as it works out better for me with my schedule..

I won't be able to run Friday-Sunday as I'm going away again. To Barcelona this time!

Beatule

[TheEd]

this is fine B

chat next week

[beatule1]

Hi TheEd,

What am I doing tomorrow on a track?

My 1h run today will be slow as we have +30'C!
Tomorrow should be fine as it's dropping down to 20'C again.. London weather..

Beatule

[TheEd]

track session

3 x 1000m Rest 60 seconds pace 3.50 per k

Rest 2 minutes then

5 x 400m Rest 60 seconds pace = 88 seconds

then 1hr easy recovery during the rest of the week

when do you have a race planned?

Cheers

TheEd

[beatule1]

Hi TheEd,

Just from the track.. tired

Ok.. so im getting better with short distance timing, but not yet with longer ones..
1st 1000m - 3:50 just lucky to get that time!
2nd 1000m :3:55 went fast at the begining (too fast!) so slowed down at the end..!
3rd 1000m 3:55 went too slow at the begining... :duh:

Rested 60s in between - was enough.

And 2min rest before 400s was enough too.. I can't say the same for 60s between 400s though! After a 3rd had to rest about 90s as i thought i'll have to run to the l....... sorry!
And times:
1st 400m - 82s
2nd 400m - 85s
3rd 400m - 86s.
4th 400m - 87s
5th 400m - 87s.

I love 400s even if it makes me sick! as much as i hate 1000s..!! im sure im not the only one like this..

Beatule

[TheEd]

all your 400's were quicker so no wonder rest was too short

nice going

when do you think you will run another Friday evening race?

Cheers

TheEd