13-11-2012, 07:36 AM
Hi sheepshearer and welcome to the forums and thank you for the thorough info
it looks as though you have built consistency by simply running
judging from your 6 x 1k pace on the tarmac, you may have bitten off a large chunk by going straight towards the sub 40
so if you able to do your 2k session in 4.25 per k to start and your 1k 10 seconds faster @ 4.15 that would look good for the first cycle
don't be a rush when introducing the speedwork for the first time, as the consequences can be painful
are you able in the future to get Day 3 onto a Thursday .. as the most important balance are those 5 days .. Day 3 to Day 8 (including day 8)
for the 2nd cycle we can look to go 5 seconds faster and the balance of the training should bring results
what is currently your longest run if your races are up to 70 minutes?
over to you
TheEd
ps.. have looked at spreadsheet, hopefully we can change to a Thursday for Day 3 in the next cycle .. if a race is on a Sunday then we simply change the last 3 days training before the event
it looks as though you have built consistency by simply running
judging from your 6 x 1k pace on the tarmac, you may have bitten off a large chunk by going straight towards the sub 40
so if you able to do your 2k session in 4.25 per k to start and your 1k 10 seconds faster @ 4.15 that would look good for the first cycle
don't be a rush when introducing the speedwork for the first time, as the consequences can be painful
are you able in the future to get Day 3 onto a Thursday .. as the most important balance are those 5 days .. Day 3 to Day 8 (including day 8)
for the 2nd cycle we can look to go 5 seconds faster and the balance of the training should bring results
what is currently your longest run if your races are up to 70 minutes?
over to you
TheEd
ps.. have looked at spreadsheet, hopefully we can change to a Thursday for Day 3 in the next cycle .. if a race is on a Sunday then we simply change the last 3 days training before the event