Yeah, you've done the base, you've done the halfs and 10miler, so its all about pace from here in Paul.
A 5miler only needs a 3/4 day taper, so try and get 4 quality sessions in. Anything from 200s to 1600s would be my advice from here, with an easy session and/or rest inbetween each hard session. A few 100m strides thrown in on some of your easy days.
Sunday, 11.23.08: 2 min Lactate FloodGoal is to use maximum effort for 2 min interval.
120:60 x 6 or 2 min on 1 minute off x 6.
I managed 2.12 miles in the 12 minutes of running. Felt very sick at various points.
Three rounds for time of: 10 Knees to elbows (or progression)10kg Dumbbell swing, 10 reps 10 Push-ups 5 parallel grip pullupsBench Step-ups (20"), 10 reps 10 Back extension Walking lunge, 50 ft
Took 12'09" altogether, though could've shaved a minute off if various bits of the gym hadn't been in use by other members!
Forgot to mention...
2 sets of:hip flexor stretch - 10 seconds each legoverhead squats with broomstick10 situps10 back extensions5 pullups5 dipsthen:Clean & Jerk 1-1-1-1-1-1-1All reps done at 40kg. Took a 60 second rep between each. Went up easier than the Push-jerks earlier in the week. Split stance is a more comfortable finish as well.
Keep going Paul...
surely sub 30 for the Victory 5? (the way you are training!)
Did my PB there...but pray it's not Windy!!!!
I've got to slightly disagree with Simon here Paul.
400s can be a great session, but you only did 4 at effort. Your actual time at effort wouldve been 80-90secs. Kids are doing 8 X 400m tonight, and its an 'ease back' session, because they're racing at the weekend.
You should be capable of at least 10, more probally 12-15 X 400m. Myself, and a few guys that run similar times to you will do 16-20 X 400m on occasions.
Plus your recovery run seems way too slow (virtually 10min/mile), for a guy that is capable of 7min/mile for a 10 miler.
Yes it can be tooooo slow Melds!
A recovery run should still give you some aerobic stimulus, if not, you may as well gone for a walk.
We are training to WIN Melds, not take part!...Luv ya!
<sets table>... knife, fork, plate.........stopwatch.
sorry....back to topic!
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