23-04-2021, 12:07 PM
Hi TheEd,
Hope you are well.
With the most recent lockdown in the UK and working from home the running took a backseat, but now I'm back to it.
Currently only have a few weeks completed, building up the miles doing a morning and evening run (to and from work) about 20 mins (2.5 miles) each, nothing fast.
I feel running this often has helped get back to fitness quicker and "touch wood" has not caused any injuries.
I think I will get a good month of running done first before starting any program but when I do you mentioned running every other day - I would like to stick to something similar as what I'm currently doing as the runs to and from work are the best time for me to fit them in but appreciate this may not be the best method if starting serious training.
Looking at a 5KM plan, how does the following seem? (knocking it back to the 45 minute 10k program for timings/pace etc). Changing day 1 to a Sunday.
01 SUN 30 mins easy run (AM)
02 MON 20 mins (AM) + 20 mins (PM) very easy
03 TUE 3x2k R90 8.20 (4.10 per k) T (AM)
04 WED Rest
05 THU 1 hour run
06 FRI 20 mins (AM) + 20 mins (PM) (Optional)
07 SAT REST or 30 mins easy run
08 SUN REST
09 MON 6x1k R60 4.00- 4.10 L (AM)
10 TUE 20 mins (AM) + 20 mins (PM) very easy
11 WED Rest
12 THU 5K paced run – aim sub 21:00 5k (AM)
13 FRI 20 mins (AM) + 20 mins (PM) very easy
14 SAT REST or 30 mins easy run (either or above)
15 SUN REST or 30 mins easy run (either or above)
16 MON 10 x 400m R 60 400/90sec – no faster P (AM)
17 TUE 20 mins (AM) + 20 mins (PM) very easy
18 WED 6x1min fast with 1min slow – 1min @ Race Pace F (AM)
19 THU 20 mins (AM) + 20 mins (PM)
20 FRI REST
21 SAT RACE - Likely a Parkrun 5K
Thanks.
Rob
Hope you are well.
With the most recent lockdown in the UK and working from home the running took a backseat, but now I'm back to it.
Currently only have a few weeks completed, building up the miles doing a morning and evening run (to and from work) about 20 mins (2.5 miles) each, nothing fast.
I feel running this often has helped get back to fitness quicker and "touch wood" has not caused any injuries.
I think I will get a good month of running done first before starting any program but when I do you mentioned running every other day - I would like to stick to something similar as what I'm currently doing as the runs to and from work are the best time for me to fit them in but appreciate this may not be the best method if starting serious training.
Looking at a 5KM plan, how does the following seem? (knocking it back to the 45 minute 10k program for timings/pace etc). Changing day 1 to a Sunday.
01 SUN 30 mins easy run (AM)
02 MON 20 mins (AM) + 20 mins (PM) very easy
03 TUE 3x2k R90 8.20 (4.10 per k) T (AM)
04 WED Rest
05 THU 1 hour run
06 FRI 20 mins (AM) + 20 mins (PM) (Optional)
07 SAT REST or 30 mins easy run
08 SUN REST
09 MON 6x1k R60 4.00- 4.10 L (AM)
10 TUE 20 mins (AM) + 20 mins (PM) very easy
11 WED Rest
12 THU 5K paced run – aim sub 21:00 5k (AM)
13 FRI 20 mins (AM) + 20 mins (PM) very easy
14 SAT REST or 30 mins easy run (either or above)
15 SUN REST or 30 mins easy run (either or above)
16 MON 10 x 400m R 60 400/90sec – no faster P (AM)
17 TUE 20 mins (AM) + 20 mins (PM) very easy
18 WED 6x1min fast with 1min slow – 1min @ Race Pace F (AM)
19 THU 20 mins (AM) + 20 mins (PM)
20 FRI REST
21 SAT RACE - Likely a Parkrun 5K
Thanks.
Rob