26-10-2010, 03:48 PM
Everything worked out fine over the weekend, this is what I did:
Thu: 7k @ 5:20
Fri: 11k @ 5:05
Sat: 25k @ 4:39 *very enjoyable
Sun: rest * think I got rid of the last traces of a little cold I carried with me
Mon: 8k @ 4:55
planned now:
Tue: 12k @ 4:50
Wed: 6x1k @ 3:25 R60-120
I allow an additional rest day compared to the schedule and feel confident for the intervall session tomorrow.
One general question: The schedules recommend ~1min slower than 10k pace as easy pace. I often feel this pace being too fast, as I ran the easy runs previously rather at 10kpace + ~2min. I try to run my easy runs faster, speeding up in a stepwise manner. How important do you consider a faster pace for easy runs? Is it a good plan to speed up by ~5s per week till I reach the 1min +10k pace?
derele
Thu: 7k @ 5:20
Fri: 11k @ 5:05
Sat: 25k @ 4:39 *very enjoyable
Sun: rest * think I got rid of the last traces of a little cold I carried with me
Mon: 8k @ 4:55
planned now:
Tue: 12k @ 4:50
Wed: 6x1k @ 3:25 R60-120
I allow an additional rest day compared to the schedule and feel confident for the intervall session tomorrow.
One general question: The schedules recommend ~1min slower than 10k pace as easy pace. I often feel this pace being too fast, as I ran the easy runs previously rather at 10kpace + ~2min. I try to run my easy runs faster, speeding up in a stepwise manner. How important do you consider a faster pace for easy runs? Is it a good plan to speed up by ~5s per week till I reach the 1min +10k pace?
derele