Starting to Run

[Chris2014]

Hi Ed,

Thank you for your reply.

Did the 2k session this morning. Planned to do 3 x 2k's and try to do the 4th one if I possibly could. Fortunately I felt good and managed to do 4 lots.

It felt tough, but not too tough!

I do not think I will have time to do the Long run on Saturday (Day 5) will it be ok to swap Day 5 and Day 6?

Thanks for your help.

Day 2
04/06 - 30 Min Easy Run
Treadmill 1 deg Incline

Time: 30min
Dist: 5.00 km @ 6:00
AHR: 144

Day 3
05/06 - 4x2k R90 9 min 10 sec (4.35 per k)
Treadmill 1 deg Incline

• 2km @ 4:35 per k AHR - 153
  
• Rest 90 sec AHR - 140
  
• 2km @ 4:35 per k AHR - 165
  
• Rest 90 sec AHR - 152
  
• 2km @ 4:35 per k AHR - 172
  
• Rest 90 sec AHR - 161
  
• 2km @ 4:35 per k AHR - 177
  

[TheEd]

nice going and welcome to the 1st of hopefully many 2k sessions

move the long run to Sunday, but please make sure as to get a recovery day on Monday, even if you only go for a walk on Monday

Tuesday 1k session

on we go

TheEd

[Chris2014]

Hi,

Quick update did the 6 x 1K Session today. Did not feel too bad.

06/06/14 Day 4 - Rest
07/06/14 Day 5 - Rest

08/06/14 Day 6 - 90 Min Easy Run
Treadmill 1 deg Incline
Time: 90min
Dist: 14.60 km @ 6:11
AHR: 143

09/06/14 Day 7 - 20 Min Easy Run
Treadmill 1 deg Incline
Dist: 3.33 km @ 6:11
AHR: 125

10/06/14 Day 8 - 6 x 1k 60s 4m 25s
Treadmill 1 deg Incline
1km @ 4:25 per k AHR - 150
Rest 60 sec AHR - 147
1km @ 4:25 per k AHR - 158
Rest 60 sec AHR - 158
1km @ 4:25 per k AHR - 166
Rest 60 sec AHR - 160
1km @ 4:25 per k AHR - 169
Rest 60 sec AHR - 167
1km @ 4:25 per k AHR - 174
Rest 60 sec AHR - 169
1km @ 4:25 per k AHR - 177
AHR: 164

[TheEd]

decent 1k session .. now run through the program to make the most of the cycle and then a tester at the end

hope you getting into the swing of things

do keep it easy

TheEd