Chubby - Decent session there. When is your next race?
Session on Tuesday of 5x30 secs, 5x90, 5x30. Not much volume but good to get the legs turning over at a pace they don't usually see. 30 secs seemed to all be at around 4:50 pace. Should sharpen me up a bit for the next club 5K on Tuesday. Hopefully I can nudge a step closer to sub 17.
Charlie - I don't think going off hard in a 5k costs you much in the way it does at longer distances. Though i still think the best way to run them is relatively even. Re the warm up I'd always do a good 3 miles before a 5k with plenty of faster running and strides. I'd aim to still be a little out of breath as you are about to start.
Mace - What's your half time? Your session looks good for a sub 60 attempt and its always harder in training. Fwiw I've just run a 59:20 off an 81:xx half. Though I guess that means the half time is now soft.
Bob – Sounds like you had a good summer with some pretty impressive improvements. Great stuff.
DT/Bob – Yep I had similar issues with the same coaching company. Whilst I didn’t get injured I ended up over trained and totally burned out. That level of training might be ok for the people they are coaching who are close to elite level but for mere mortals it’s not sustainable. I suppose the ability to absorb and benefit from heavy training loads is often one of the genetic advantages very quick runners have. I still have nightmares about those 3x15 sessions!