After a miserable Xmas which was ruined by a heavy cold, have got back in to regular running over the past week.
Wimped out of a parkrun last Saturday due to rain & wind but managed a 4.5 mile temp run on Sunday. Don't do that many temp runs - opinions seem to vary as how these fit in to a regular training plan. After a rest day on Monday, did the Tuesday session on track at my club.
The session last night was 3 x 1K at 5K pace with 45 seconds recovery then a lap jog followed by another 1K at slightly faster than 5k pace. After another lap jog it was then 3 x 300 meters with 30 seconds recovery followed by a 200 meter jog then 3 x 300 meters again with 30 secs recovery between reps.
The 1K's I did in 4.05, 4.00, 4.00 & 3.50. The 300's were quite amusing as no one sure of the exact pace we were supposed to be doing them in - most of mine were around 3K pace though did manage a quick last 2, the last one in 54 seconds. The group that I run with are around 20-21 mins 5K runners but the speed/endurance spread is quite large. I seem to have more of the former and less of the latter.
Today I did a 8.5 mile long run at around 9 min per mile pace, mostly off road and quite undulating and muddy in places. Will probably do an easy run either tomorrow or Friday then plan on doing a parkrun on Saturday.
Hi Mark, when I was managing decent parkrun times 14-15 months ago, a typical week looked like this:-
Saturday - parkrun which was usually flat out and included a warm up of 2 miles, a few strides plus a 1.5-2 mile post run cooldown. Typically about 7 miles in total.
Sunday - Either a long run of 8-10 miles though quite often I'd do a long run on a Wednesday lunchtime with some runners at work (depending on work, meetings etc ) in which case Sunday was a rest day. (would sometimes get out on the bike for an hour or so if not running).
Monday - easy paced 4 mile run
Tuesday - lunchtime - 3-4 miles easy run. (pm) - interval reps/session on the track at my club. Usual mixture of 1K, 800's, 400 etc at 5K pace or faster with a 1.5 mile warm up and a post workout cooldown. Hard efforts typically about 6K and no less than 5k.
Wednesday - either a rest day if done a Sunday long run or long run of 8-10 miles.
Thurdsay/Friday - would run on one of these days and would be a recovery run of around 4 miles at around 9 min per mile pace.
When I couldn't make either the Tuesday session or parkrun, I would include an alternative quality session - quite often I'd do a hill reps session with a few people from my running club. Tried to stick to not doing more than 2 hard sessions a week.
I tried running Monday - Friday with no rest and found I was too heavy legged for a decent parkrun on Saturday and also tried doing nothing on Thursday and Friday but this just made me feel lethargic come Saturday morning.
As was pointed out in a previous post, I think its important to keep the non quality sessions to an easy pace of 8-30-9.00 mins pace which worked for me. I think in recent months, I've gone too hard in the non quality runs and as a result of non been in the best shape for the Tuesday track session for example.
Hi everyone, I'm also looking to go sub 20 mins for a 5k in 2015.
I was stuck around 21 minutes for a long time but after joining my local running club in the summer of 2013 and doing track intervals on Tuesday evenings, my 5k time dropped from 21.08 to 20.19 between early September and late November last year (this included 5 consecutive parkrun PB's).
Since then I've never quite got back to the level of fitness I had a year or so back and the training has been erratic but would love to run a sub 20 5k. I shall be 47 soon though so I don't have time on my side.
Plan on doing a parkrun this Saturday which will be my first one for around 6 weeks during which time I've started doing the Tuesday track sessions again and have upped my mileage to around 30 miles which I was doing last year.
Sine I last posted on this thread last summer, I had a good autumn which peaked in November when I set a parkrun PB of 20.19. Things went downhill somewhat in December/January which was mostly my fault as my weekly mileage dropped somewhat due to the vile weather.
Have recently got back to doing the sort of stuff that worked well for me a few months back (regular speedwork & long runs) and managed a 20.43 parkrun recently. Doing a 10K race next Sunday so will be interesting to see how that goes.
Hi to all the regular posters on this thread (Daz etc) from the post. Hope you all have a good year, plenty of PB's and few injuries.