20-11-2011, 01:01 PM
just finished my 5k paced run aiming for around 22:30...
my inner voice during the 2-3.5km range was trying to talk myself into stopping...but once i hit the 1mile left mark (3.4kmish i guess) it was clear sailing....again, on a treadmill, 1% incline...waited until the machine was upto speed to start tracking distance and time...heres my split data:
KM | time | AHR | MHR
1 | 4:29.2 | 150 | 159
2 | 4:28.2 | 162 | 165
3 | 4:30.2 | 167 | 169
4 | 4:27.6 | 171 | 174
5 | 4:30.0 | 175 | 176
-----> 22:25.2 total
So whats next? Assuming:
Tomorrow 1hr easy run - conversational speed
Next day: 30min easy run - conversational speed again
Then the fartlek run. Should i be doing the 3x5min + 1min light running in between as the program suggests? At what pace? 4:30/km roughly? Or faster? Having just done 22:25 of 4:30 pace, obviously 3x5min would be easily doable. So I would assume maybe i should push it a bit...4:20/km pace? Or should i keep it at 4:30 and run 4 or 5 5min sessions...or...?
hehe...so many questions...I'll defer to your expert advice
Oh...I'm considering running a half marathon race for fun in early december (dec 4th to be exact...today is the 20th here) - (the macau international marathon)...my goal would probably just to keep it under 2hours...so easy 6:00 pace roughly...I am 1 day off in the schedule if i were to treat it as the day 5 LONG run (1:30)....i'd be pushing that a bit at 2:00...but that would be an 'easy' pace....fair? I won't be doing any 'real' race on the day 19...just a 5k time trial perhaps...so maybe i can skip a day of recovery to align the schedule back up?
Thoughts?
SirChimp out
my inner voice during the 2-3.5km range was trying to talk myself into stopping...but once i hit the 1mile left mark (3.4kmish i guess) it was clear sailing....again, on a treadmill, 1% incline...waited until the machine was upto speed to start tracking distance and time...heres my split data:
KM | time | AHR | MHR
1 | 4:29.2 | 150 | 159
2 | 4:28.2 | 162 | 165
3 | 4:30.2 | 167 | 169
4 | 4:27.6 | 171 | 174
5 | 4:30.0 | 175 | 176
-----> 22:25.2 total
So whats next? Assuming:
Tomorrow 1hr easy run - conversational speed
Next day: 30min easy run - conversational speed again
Then the fartlek run. Should i be doing the 3x5min + 1min light running in between as the program suggests? At what pace? 4:30/km roughly? Or faster? Having just done 22:25 of 4:30 pace, obviously 3x5min would be easily doable. So I would assume maybe i should push it a bit...4:20/km pace? Or should i keep it at 4:30 and run 4 or 5 5min sessions...or...?
hehe...so many questions...I'll defer to your expert advice
Oh...I'm considering running a half marathon race for fun in early december (dec 4th to be exact...today is the 20th here) - (the macau international marathon)...my goal would probably just to keep it under 2hours...so easy 6:00 pace roughly...I am 1 day off in the schedule if i were to treat it as the day 5 LONG run (1:30)....i'd be pushing that a bit at 2:00...but that would be an 'easy' pace....fair? I won't be doing any 'real' race on the day 19...just a 5k time trial perhaps...so maybe i can skip a day of recovery to align the schedule back up?
Thoughts?
SirChimp out