Hi TheEd,
Apologies for only getting back now. Took a few days to get into the schedule. Since last Wednesday’s 4K/5K tester, I have ran as follows:
Thurs: Easy paced 30 mins at 5.58/km pace. (HR average was 151bpm).
Fri: Rest.
Sat: Easy 45 mins at 6:09/km pace. (HR average was 144bpm).
Sun: Very easy 32 mins at 6:15/km pace. (HR average was 140bpm).
Tonight (Monday) I did the 3 x 2km session you proposed with 90 secs recovery.
My splits were as follows:
1km: 5:47 (HR: 128bpm)
2km: 5:27 (HR: 150bpm)
3km: 5:30 (HR: 151bpm)
4km: 5:30 (HR: 157bpm)
5km: 5:37 (HR: 152 bpm)
6km: 5:34 (HR: 158bpm)
I realise my pace was very inconsistent and was a little faster than you suggested - it just felt great to be doing a session again after so long of not doing them.
I haven’t done a session like that in 2 years probably, although I would have been trying to average under 5:00 for each km then.
In terms of your question about long runs, I would like to slowly build those up again. That’s why I just did 45 mins at the weekend. Is that ok?
It would be great to have your thoughts on this.
Many thanks,
Finny
Apologies for only getting back now. Took a few days to get into the schedule. Since last Wednesday’s 4K/5K tester, I have ran as follows:
Thurs: Easy paced 30 mins at 5.58/km pace. (HR average was 151bpm).
Fri: Rest.
Sat: Easy 45 mins at 6:09/km pace. (HR average was 144bpm).
Sun: Very easy 32 mins at 6:15/km pace. (HR average was 140bpm).
Tonight (Monday) I did the 3 x 2km session you proposed with 90 secs recovery.
My splits were as follows:
1km: 5:47 (HR: 128bpm)
2km: 5:27 (HR: 150bpm)
3km: 5:30 (HR: 151bpm)
4km: 5:30 (HR: 157bpm)
5km: 5:37 (HR: 152 bpm)
6km: 5:34 (HR: 158bpm)
I realise my pace was very inconsistent and was a little faster than you suggested - it just felt great to be doing a session again after so long of not doing them.
I haven’t done a session like that in 2 years probably, although I would have been trying to average under 5:00 for each km then.
In terms of your question about long runs, I would like to slowly build those up again. That’s why I just did 45 mins at the weekend. Is that ok?
It would be great to have your thoughts on this.
Many thanks,
Finny