Am I now too Old for a sub 35 minute

[BlackburnTony]

I tentatively started the Programme again, but failed on days 3 managing just 1x2km and day 8 doing just 4 of the 6x1km, but at least it got me back doing some speedwork. I've entered quite a few races over the next few months starting with the Basel 16.1km Bridges Race next Sunday 17th.. Is it ok to supplement the 8th day session for this race Ed?

[TheEd]

BT be careful you don't slip into the past mistakes where you racing on empty and then 'tweak' the muscles

get the event out the way and let us plan thoroughly for the future cycles

TheEd

[BlackburnTony]

Hi Ed, I really am going to try to be more disciplined, so after Sunday's Race I've 21 days basically a full training cycle till a 10K Race back in the UK on the 7th September..the only exception being a 5K Parkrun that I'd really like to do Saturday the 23rd August. :please:

[TheEd]

Parkruns can definitely be beneficial, if the runner is disciplined

the program does have a paced run in, normally a week before the race day

TheEd

[BlackburnTony]

Ran the Basel Bruggelauf 10miler on Sunday, disappointed to be dropped at 8k by the group I was with, I seemed to be hanging on, unable to up my pace.
Surprised in the end to finish 14th overall and win the M50 category in 1:00:42.

In the morning I start my training programme with the Langham 10K next month my next target.

[TheEd]

are you able to do a 2k session tomorrow? something such as 4 x 2k Rest 90 seconds

pace .. look at running 3.45 to 3.50 per k

seriously no need to go quicker than that

this is to bring you back to the session but not to have any negative effects

the 6 x 1k can be at 10 seconds per k quicker

this will get you moving in the right direction and you will be surprised at the results you can get from under pace training

with 6th September in mind

TheEd

[BlackburnTony]

Hi Ed, Pleased to say for the first time managed to do 4x2k today, found the last one really difficult but pushed on, knew I was slowing but just wanted to finish the session, unwittingly I ran at a faster pace than requested 7:18, 7:17, 7:24 and 7:27

[BlackburnTony]

Continuing with the cycle managed the 6 x 1km with 60sec recovery between 3:32, 3:32, 3:34, 3:29, 3:38 and 3:38 hard work those last two.

[TheEd]

your sessions look pretty decent

now after Day 8 you have to try relax and do less, even if you feel it is too little

anything planned, race wise, the end of this cycle?

cheers

TheEd

[BlackburnTony]

Hi Ed Yesterday did the 5k paced run on the track, bit blustery down the back straight and did 18:08
Back in the UK this coming Friday to run the Langham 10K near Colchester next Sunday.. Looking forward to it