08-04-2012, 01:10 PM
Did an easy 30min 2 days ago.
Yesterday - skipped an easy 60min run (just lifted weights...was pressed for time).
Today, did my 5k paced run (treadmill - couldn't make it to track). Followed your advice. Did a 1km jog warmup, with 1km sprint. Stretched a little bit (haven't been stretching ALOT pre-runs), then began my run.
Ran the first 100m @ 18.5kph...then slowed it down to 15kph (4:00/km pace). Maintained that quite easily until the last kilometer, where i ramped up the speed. Last 200m was at 20kph (the treadmill max).
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:54.0 | 147 | 153
2 | 3:59.9 | 156 | 158
3 | 4:00.1 | 160 | 163
4 | 3:58.7 | 164 | 166
5 | 3:24.9 | 172 | 179
Total: 19:17.6
160/179 AHR/MHR
That is all...
Yesterday - skipped an easy 60min run (just lifted weights...was pressed for time).
Today, did my 5k paced run (treadmill - couldn't make it to track). Followed your advice. Did a 1km jog warmup, with 1km sprint. Stretched a little bit (haven't been stretching ALOT pre-runs), then began my run.
Ran the first 100m @ 18.5kph...then slowed it down to 15kph (4:00/km pace). Maintained that quite easily until the last kilometer, where i ramped up the speed. Last 200m was at 20kph (the treadmill max).
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:54.0 | 147 | 153
2 | 3:59.9 | 156 | 158
3 | 4:00.1 | 160 | 163
4 | 3:58.7 | 164 | 166
5 | 3:24.9 | 172 | 179
Total: 19:17.6
160/179 AHR/MHR
That is all...