12-05-2013, 02:40 PM
Still feeling very positive about how that went, so have immediately entered myself for the 5 miler in 3 weeks time. The course is mega quick, and already looking forward to giving it a shot!
A small modification on the training plan, as it's on a Saturday and not a Sunday:
Mon - 70min easy
Tue - 60min easy
Wed - 5x2k R90 (aim 3:55/km)
Thu - 60min easy
Fri - Rest
Sat - 60min easy
Sun - 120min easy
Mon - 60min easy
Tue - 60min easy
Wed - 6x1k R60 (aim 3:45/km)
Thu - 60min easy
Fri - Rest
Sat - 5K Parkrun @ 90%
Sun - 60 min easy
Mon - 60 min easy
Tue - 60 min easy
Wed - 3 x 1 mile R180 (aim 6:30/mile)
Thu - 6 x 1 minute fast, 6 x 1 minute slow
Fri - Rest
Sat - 5 mile Race
It may just be that this season, unlike all others, I peak at the end... The 5th July or the 2nd August 10K's are the races I have a massive shot at the sub-40 10K if it all goes well...
A small modification on the training plan, as it's on a Saturday and not a Sunday:
Mon - 70min easy
Tue - 60min easy
Wed - 5x2k R90 (aim 3:55/km)
Thu - 60min easy
Fri - Rest
Sat - 60min easy
Sun - 120min easy
Mon - 60min easy
Tue - 60min easy
Wed - 6x1k R60 (aim 3:45/km)
Thu - 60min easy
Fri - Rest
Sat - 5K Parkrun @ 90%
Sun - 60 min easy
Mon - 60 min easy
Tue - 60 min easy
Wed - 3 x 1 mile R180 (aim 6:30/mile)
Thu - 6 x 1 minute fast, 6 x 1 minute slow
Fri - Rest
Sat - 5 mile Race
It may just be that this season, unlike all others, I peak at the end... The 5th July or the 2nd August 10K's are the races I have a massive shot at the sub-40 10K if it all goes well...