24-02-2011, 08:33 PM
Hi TheEd,
yes, the last 2 weeks of training were definitely worth dropping out of the 20k.
Regarding the 1k speed: It was the first time I did the session with long (2:30) rests. The 3:18 are only an average. I started at 3:24 being cautious because even after a long warm up I still felt the of quantity of running in my muscles. I was able to run each successive rep 2-3sec faster: 3:24, 3:21, 3:19, 3:18, 3:16, 3:14 last one all out.
It was a great confidence booster and given good health I will start the next 6x1k session (in 2 weeks) at 3:18 and try to hold or even work down...
I hope will benefit from the long rests approach to Intervals for a while. Get the speed in these sessions and then come back to your approach with short rests but try holding the speed. There are two coaching philosophies regarding the Intervals, I will see if I can get the best out of both.
3x3 will happen tomorrow. Had to go for a regenerative run today.
derele
yes, the last 2 weeks of training were definitely worth dropping out of the 20k.
Regarding the 1k speed: It was the first time I did the session with long (2:30) rests. The 3:18 are only an average. I started at 3:24 being cautious because even after a long warm up I still felt the of quantity of running in my muscles. I was able to run each successive rep 2-3sec faster: 3:24, 3:21, 3:19, 3:18, 3:16, 3:14 last one all out.
It was a great confidence booster and given good health I will start the next 6x1k session (in 2 weeks) at 3:18 and try to hold or even work down...
I hope will benefit from the long rests approach to Intervals for a while. Get the speed in these sessions and then come back to your approach with short rests but try holding the speed. There are two coaching philosophies regarding the Intervals, I will see if I can get the best out of both.
3x3 will happen tomorrow. Had to go for a regenerative run today.
derele