Hello, you've changed! The focus is on 10ks, next one is April 6th, last one will probably December, by then I should have the hang of them.. I almost don't want to run 5k ever again after going sub 19 last year, I fear I'll never get a time like that again! I've got some HMs too but I'm ignoring them. How's the build up to Edinburgh?
Build up hasn't started yet, damn injury. Started doing a bit now though, hoping to get going properly in the next couple of weeks so I can still run it.
You should do some track races, the 800 makes a 5k feel positively civilised!
velloo, I'm sure you'll make sub-19 a habit this year. On that note, how do you feel about getting in a fast 5k or parkrun before your next 10k?
TR, the 800 makes everything feel really really long, but you're right that it makes 5k pace feel like a jog - at least for the first few laps.
That's rotten luck, hope you manage to get some decent training in soon. Wasn't last year's marathon campaign bedevilled by injuries too?
Well today's session was a shock to the system.
4x200 in 40 secs, came out as 39, 41, 39, 39 with 90 secs recovery, these felt pretty good but I was running as fast as I could, followed by
4x400 in 85 secs, 83,84 then the fatigue in my legs really started to build 86, 86. Ouch!
x-post yeah I should do a parkrun before the next 10k.local one is flat but can be very windy.
Well done hitting those paces. What's the reasoning in running so quick for a lower volume than you might normally run when preparing for a 10k race?Yes I missed last years Marathon with injury!
Well done on the session, velloo. The fact that you were starting to struggle at the end confirms those paces are right for you (another way of saying that that was meant to be a tough session).
TR, the majority of the interval sessions we're doing are more along the lines of what you'd expect for a 10k runner (such as the 6 x 1k done a couple of weeks back).
However, I think it's important not to neglect faster paces, regardless of your race distance, so some of the sessions include a few faster reps. It's certainly not an emphasis (I think those 200s are the fastest in seven weeks of this schedule).
And the 400s were at about VO2 max pace (what we're calling Short Interval pace - the pace velloo could maintain for 8 minutes, although I bet she doesn't believe that ...)
I certainly can't run at that pace for 8 minutes!
Haha, I bet you could, trust the coach......Makes sense Simon, I have promised myself something similar during my Marathon campaign, it might just end up being more strides or surges during a general aerobic run, but I want to maintain some speed.
velloo, you knocked out a 5:57 at the end of a 5 miler, so I think 5:40 pace for just over 1 mile would be doable. Don't worry though, I won't be adding that to any sessions
TR, I think strides are probably enough for a marathon runner. A lot depends on whether you're dedicated solely to marathons or not. If you're planning on running some fast 5ks at a future date, then it makes sense to place more importance on staying in touch with speed.
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