12-12-2012, 11:57 AM
Hi ed,
ran the christmas cracker 5k at strathclyde park last sunday. Was hoping to break 18 minutes. My plan was to try and run 3:40 for the first 3k's and then if their was anything left then 3:30 for the last 2. The preparation was good and it was clear day on a flat course. I got near the front and felt quite good. The race was a their and back into a strong wind initially. However the race ended up being 5.80k's and my time was nowhere near what I was hoping for. I came 2nd in a time of 21:30 with an average time of 3:42. My actual 5k time was 18:42 and would only improve slightly to 18:30 if averaged out. Anyway onwards and upwards, here are the splits.
1. 3:41:9
2. 3:53:3 7:35:2
3. 3:42:8 11:18:0
4. 3:44:0 15:02:0
5. 3:40.0 18:42:0
6. 2:48:0 21:30:0
I'm planning weather permitting to do a 10k in Ireland on the 28th, I'm doing the 3 recovery runs at the moment then I was going to start the plan on thursday and tweak the plan again in the last week leading up to the race. I meant to say because I shiftwork and work 6 on, 4 off. For me it does'nt matter what day I start the plan on as sometimes I could be working regardless if its the weekend or not. Also the race will be a their and back with 5k's uphill and then 5k's downhill. Should I do any hill work in my runs?
ran the christmas cracker 5k at strathclyde park last sunday. Was hoping to break 18 minutes. My plan was to try and run 3:40 for the first 3k's and then if their was anything left then 3:30 for the last 2. The preparation was good and it was clear day on a flat course. I got near the front and felt quite good. The race was a their and back into a strong wind initially. However the race ended up being 5.80k's and my time was nowhere near what I was hoping for. I came 2nd in a time of 21:30 with an average time of 3:42. My actual 5k time was 18:42 and would only improve slightly to 18:30 if averaged out. Anyway onwards and upwards, here are the splits.
1. 3:41:9
2. 3:53:3 7:35:2
3. 3:42:8 11:18:0
4. 3:44:0 15:02:0
5. 3:40.0 18:42:0
6. 2:48:0 21:30:0
I'm planning weather permitting to do a 10k in Ireland on the 28th, I'm doing the 3 recovery runs at the moment then I was going to start the plan on thursday and tweak the plan again in the last week leading up to the race. I meant to say because I shiftwork and work 6 on, 4 off. For me it does'nt matter what day I start the plan on as sometimes I could be working regardless if its the weekend or not. Also the race will be a their and back with 5k's uphill and then 5k's downhill. Should I do any hill work in my runs?