Still aiming for sub 20-min 5k...

[TheEd]

Hi GM, for some reason the email slipped past my radar

Here is some data for you. I would welcome comments and suggestions please!

Friday 21st - 6x800m progression from 4:15 pace to 3:47 pace with 75s easy jog in between.

HR ranged from mid 150s to mid 160s to low 170s on the 5th one and nudged the high 170s on the 6th and fastest one. '

would be interesting to see what your pulse drops to during the recovery

Monday 17th - 2x10 mins around 4:20 pace.
HR was mid 150s on the first and mid 160s on the second.

Monday session looks OK

Friday 14th - 8x120m up a hill - early intervals around 4:00 pace and later ones around 3:40 pace

in truth, you would get more benefit running them all at 4:00 to 4:15 per k ... we like to use a hill which is longer and we run it easier

HR peaked (not average) around early 160s to start with, mid 170s towards the end.
These had a good 1 min or more of easy job in between, HR returned close to 120 before starting the next one. '

if you looking to run 800 / 1500m on the track you would benefit from the higher intensity otherwise running them more comfortably would be more beneficial

Weds 12th - 6k steady (4:35) - this week was a bit messed up hence doing steady work on Weds instead of Monday.
HR averaged 154 with a max of 164.

try not to have the tempo pulse going over 160 and attempt to have it hovering more closer to 155 bpm

there is a fair amount of quality there and it would be good to have a 2 to 3 week cycle with more easy aerobic runs thrown in where the pulse is closer to 140 bpm

all in all, you have a good nucleus of training there but need to consider whether the body is absorbing and that with more easy aerobic runs, you should reap the rewards from the overall quality

hope this helps TheEd