Sub 25 - and beyond!

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28/02/2012 at 22:30

Welcome Chris - i would love your time

Yes good to run further than 5k all the time just musn't make all the runs  the same Fartlek is good as Daz describes and isd brilliant as an introduction to the faster stuff. Keep at it as the weight shifts it will get you moving quicker

Coo-eee Daz *waves*

29/02/2012 at 15:48

*waves back to Pammie** Afternoon lass

this lunchtime did 6x1k with 2min walk recoveries
averaged about 4:30
6 months ago I was down to about 4:10, so need to keep banging in these interval sessions

03/03/2012 at 19:26

21.57 this morning  , gutted I could not beat my pb .

 really need to starts running intervals in the week . 

03/03/2012 at 20:14

Chris keep training smart and consistently and you'll get there

Today i measure a near enough 5km locally and just ran at a good clip. In 29 minutes as this was a solo run happy with that

nice one Daz

08/03/2012 at 17:00

got a big target event on Saturday (Grindleford Gallop)
so this lunchtime did only 2x2k
averaged 4:34/km
prior to my 5k PB back in Jul'11 I did a 3x2k sesh averaging 4:24, then PB'd at 4:22 pace
so bit more work to do, but getting there I think...

09/03/2012 at 07:08

felt tired this week , so only 2 * 5km to work .

had  good mtb ride last night , so hoping for a good time sturday . 

09/03/2012 at 13:10

Hey folks,

A fortnight ago, with my PB at 24:44 I decided on an ambitious plan to run sub 23:00 tomorrow, my training has been:

Week1

Tue - 6 x 400m intervals (crashed and burned after 3, was running at 3:36min/km; too fast!)

Thu - 1200m 800m 400m 800m 1200m Pyramid (1200s@4:52, 800s@4:20, 400@4:00)

Sat - 5k Tempo run @Parkrun ave 4:54min/km which actually gave me a new PB of 24:32

Week2 

Mon - 6 x 400m intervals @3:48min/km

Wed - 23min Tempo run @4:51min/km

I'm going to have a swim tonight then go for it tomorrow, should be interesting to see how I do and if I crash and burn.  I haven't found time for long runs

09/03/2012 at 16:49
Daz my big race is this Sunday. Last year it was a two circuit flattish course. Now it is a one lap course with two hills. Should still beat your time.
10/03/2012 at 20:19

new pb today , 21.20 .

 was fine till 4km where i collapsed big time before recovering for the last one  . 

10/03/2012 at 20:36
Well done Chris that is quite a chunk you took off
11/03/2012 at 19:55
Got 23:33 in the end, 3rd and 4th Ks were a bit slow.
12/03/2012 at 07:44

Great weather for the half done yesterday. North Hill and Ipswich Road were not as hard as I thought they were going to be and kept on running up them, normally walk in training. I kept pace till 16km or ten miles. On course for 95 minutes. Legs got very tired so had to run the last three miles slower and ended with a pb under 98 minutes. A slight hill from Langham to Boxted caused me a problem and nearly had to walk up it. Lack of distance training.

A new pb of 01:37:43 and shaved a minute of last years time. So in all very happy. I would have been happy with a time of 01:40

13/03/2012 at 14:23

Wahey! this thread seems to be kicking into gear now that spring is er.. springing!

Welcome JLB3 
and Congrats to you and cchris2lou for sub-25 PBs - just what we like to see!

and Congrats to Ockham on a fab HalfM@r@ PB
when might you be turning to 5k (or 5M or 10k) do you think...?

at lunchtime I did 6x1k with 2min rest recoveries:
4:15, 4:22, 4:25, 4:22, 4:27, 4:16
so about 4:21 average
this is a good improvement on the 4:30 average in the same session 2 weeks ago, so might attempt a 5k soon...

Edited: 13/03/2012 at 14:23
13/03/2012 at 17:23

Hi Daz, 5M booked for Good Friday. Think I will let my son beat me by 2 mins. 5km probably May  and will look at doing a 10k this year as I did not do one last year.

My left leg is still killing me from Sunday. Very stiff, need to walk half a mile before it frees up and then when I sit back down again it gets stiff.

18/03/2012 at 20:03

not so good this saturday , 22.12 . friday nigh curry and beers did not help .

missing the next 3 parkruns but hopefully plenty of training  . 

04/04/2012 at 12:30

right!
after a couple of weeks of long/slow stuff, I did 3x2k yesterday
I knew I wouldn't be able to manage 5k type speed, so aimed more for 10k PB type pace (4:54mins/km in my case)
managed: 4:52,4:53, 4:48,4:49, 4:48,4:44, so quite pleased
there's a 10k race on 15th April (Whitley) which I might do...
also, Saturday 28th April is looking possible for a nice flat 5k parkrun (Platt Fields)...

Ockham - are you still on for your Good Friday 5M?

04/04/2012 at 12:58

Hi Daz,

yes still on for the Sudbury 5 miler. Hoping for a time of 34 mins, with only two days of training per week. Friday training is 5km of 4:20min/km with 3km easy, Sunday around 14km at 5:30min/km . Pb of last year was 34:42. Have entered Colchester 10km and a few of the Clacton 5km series runs

08/04/2012 at 10:19
Disappointed with the time. Three seconds slower than last year. 35:11 and nowhere near 34 mins, but I did manage to overtake my son who had a leg problem at the 2 mile mark. Still he put in an extra effort and eventually beat me by 15 seconds.
12/04/2012 at 11:10

did another 3x2k sesh yesterday, practicing 10k-type pace, averaged 4:44/km off short (90sec) recovery
ran through the last one imagining another 4k to go, and felt OK
so thinking I will do Whitley 10k race on Sunday...
current PB is 49:00, so should be able to shave something off that

15/04/2012 at 10:04
Good luck Daz.
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