Where do I start?

[Old Timer]

Sure Ed.

That's the way I'm planning it. The races I've picked are on Sundays so the program works for me starting with a Wednesday as day 1 instead of the Tuesday so that day 19 is the Sunday.

[TheEd]

Hi OldTimer

actually for the next cycle change it to start on a Tuesday and in the last week before the race we modify the last few days before the race

This works far better as you have your longruns on Sunday etc

unless you prefer to do it starting Wednesday

Cheers

TheEd

:mrburns:

[Old Timer]

g'day Ed

Ok, day 2 and 3
Day 2. 30 mins easy on treadmill at 13.5kph -6.7km

Day 3 - not fun! :-) Target 6:50/2km rep
Tartan track
3:24.5, 3:25.1 -> 6:49.6
Rec 91.1
3:25.4, 3:23.2 -> 6:48.6
Rec 91.0
3:24.9, 3:23.0 -> 6:47.9
Rec 90.8
3:24.0, 3:24.0 -> 6:48.0
Rec 90.3
3:20.8, 3:19.1 -> 6:39.9

I found that pretty tough

[TheEd]

OT .. that is a damn fine session

I look forward to the days you get down to doing this session in 6.30's

That 2k session is the crux of the program from that session you can go on to conquer a number of distances

so feel proud because it is the dreaded session of the schedule

1000's next week and never before will 1000's be such a pleasure

Enjoy your weekend

TheEd

[Old Timer]

Thanks Mr Ed :-)

Pulled up pretty leg weary next day, not to mention blisters, so was happy for the rest day 4.

Then travelled interstate day 5, so couldn't fit 90 minute run in. Ended up swapping day 5 and 6, so
Day 5 - easy run - 30 mins treadmill at 13.5 - 6.7 km
day 6 - time on feet - 90 mins treadmill at 13.5 - 20.1 km

Continue as normal now with those days swapped?
Cheers
OT

[TheEd]

Yes .. if it works out to doing 1000's on Tuesday then you back on track

once you into the schedule it is not advised to swap sessions as such due to the delicate balance of things where fatigue can play a major role

so in a month or three rather we should discuss when making changes as it is best to not try make up for sessions lost but to continue with the cycle

Cheers

TheEd

[Old Timer]

hey coach/theEd

Day 7
Easy 10k road run. Bit more hilly than I wanted but ok. 46:47

Day 8
6 x 1k targ 3:15-3:20
Tartan

3:18.6
Rec 60.3
3:18.4
Rec 60.2
3:19.7
Rec 60.3
3:19.4
Rec 60.3
3:18.0
Rec 60.4
3:08.7

I found that fairly tough. The old calves aren't used to going around the track like that any more! :-).

[Old Timer]

Hey Ed,

Enjoying the couple of easy days - now, re the weekend 5k - what would you suggest as a target time please?

Ta,
OT

[TheEd]

Hi OT

a very solid 1000m session .. impressive

for the paced 5k .. start at 18 minute pace for the first 4km and then you may accelerate the last km .. enjoy

as you are still adapting to the 'rigours' of training an easier pace has been recommended, so please adhere

a few cycles and after adaptation, aiming for sub 33 in the future should be a definite Go

enjoy things

TheEd

[Old Timer]

G'day theEd,

Ok - last few days incuding the 5k effort.
Day 9 - treadmill - easy 40 mins @ 13.5 kph - 9km
Day 10 - treadmill - easy 15k - 67mins @ 13.5
Day 11 - lazy easy rest day

Day 12 - 5k effort
Tartan
Target 18min 5k pace for first 4k, so 3:36/km, then quicker last k ...

Split - actual total - target total time
3:35.7 - 3:35.7 - 3:36
3:35.5 - 7:11.2 - 7:12
3:35.4 - 10:46.6 - 10:48
3:34.6 - 14:21.2 - 14:24
3:03.6 - 17:24.8

Now for some more easy days ... :laugh:
OT