08-03-2015, 11:22 PM
Hi TheEd,
Had an interesting result with the 5km paced run and wanted to check some things with you.
I understand the session should be run at about 10km race pace, is that correct?
I set off targeting 4:10min/km, but because the course has some hills pace is inconsistent throughout so I ignored pace/time and went with perceived effort instead. I made sure to talk to the marshals to test I wasn't running too hard and felt I had plenty in reserve when I finished. My time was 20:18, which is 5sec quicker than when I ran the course as an all-out race 2 weeks ago.
Of course it's great to get a better time, but I wonder if it is possible to improve that much or was I running too hard? I've had no significant soreness or fatigue, no problem with the easy runs and resting HR is normal so no real effects if I ran too hard.
My plan from here is to target 86-90sec for the 400m intervals, does that seem OK to you?
The race this weekend is 5km again, but the course looks faster than the last race. I'm hoping to finish in sub-20mins.
Had an interesting result with the 5km paced run and wanted to check some things with you.
I understand the session should be run at about 10km race pace, is that correct?
I set off targeting 4:10min/km, but because the course has some hills pace is inconsistent throughout so I ignored pace/time and went with perceived effort instead. I made sure to talk to the marshals to test I wasn't running too hard and felt I had plenty in reserve when I finished. My time was 20:18, which is 5sec quicker than when I ran the course as an all-out race 2 weeks ago.
Of course it's great to get a better time, but I wonder if it is possible to improve that much or was I running too hard? I've had no significant soreness or fatigue, no problem with the easy runs and resting HR is normal so no real effects if I ran too hard.
My plan from here is to target 86-90sec for the 400m intervals, does that seem OK to you?
The race this weekend is 5km again, but the course looks faster than the last race. I'm hoping to finish in sub-20mins.