13-01-2021, 02:35 PM
(12-01-2021, 06:54 AM)TheEd Wrote: Hi Finny ´GM .. seemed to miss this post
will you be considering doing a 4k time-trial so we can set the paces for your different sessions
you can stick to the overall format of the sub 50 minute program, making a few adjustments to focus on just the 5k at present
TheEd
Hi TheEd,
Thanks for your response. Unfortunately, I don’t have access to my local track at the minute, so just did the TT on a local 5K loop.
I did the complete 5K loop at a good effort as there is a decent uphill in the 4th km, so I thought you may get a better idea if I continued with the 5km.
My km splits and heart rate is below:
1km: 5min 41sec (165 bpm).
2km: 5min 31sec (163 bpm).
3km: 5min 38sec (164 bpm).
4km: 5min 41sec (165 bpm) [including a decent sized hill].
5km: 5 min 37sec (164 bpm).
Total time: 28min 16sec.
If anything this shows me how much work I need to do. This used to be an easy run pace for me :-(
Let me know if you need any more information to make your decisions :-)
Many thanks for your help on this.
Finny