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The sub-20 5k dread-thread

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SODIron © 2002 Oct 2007 11:24am, 21 Oct 2007 387 posts	Quote Pin SODIron © 2002 Thanks M
El sombrero Oct 2007 2:39pm, 21 Oct 2007 34 posts	Quote Pin El sombrero SOD - just realised I can look at people's profiles and see PB's - you'll get there.
SODIron © 2002 Oct 2007 2:48pm, 21 Oct 2007 408 posts	Quote Pin SODIron © 2002 Thanks...I know I will, I'm just impatient...I think 3 or 4 weeks of not focusing on it will do the trick.
Tinytia Oct 2007 2:57pm, 21 Oct 2007 72 posts	Quote Pin Tinytia IJust got back from my interval sesh. I did 5X1km reps with 1min static recoveries. I was aiming for 4:30 min per rep (7:12m/m) but did 4:14, 4:23, 4:18, 4:24, 4:18
Tinytia Oct 2007 2:57pm, 21 Oct 2007 73 posts	Quote Pin Tinytia IJust got back from my interval sesh. I did 5X1km reps with 1min static recoveries. I was aiming for 4:30 min per rep (7:12m/m) but did 4:14, 4:23, 4:18, 4:24, 4:18
Tinytia Oct 2007 2:57pm, 21 Oct 2007 74 posts	Quote Pin Tinytia IJust got back from my interval sesh. I did 5X1km reps with 1min static recoveries. I was aiming for 4:30 min per rep (7:12m/m) but did 4:14, 4:23, 4:18, 4:24, 4:18
Tinytia Oct 2007 3:00pm, 21 Oct 2007 75 posts	Quote Pin Tinytia Blimey what happened there????? Obviuosly I'm not in the same league as you folk chasing that 20min 5k time but hope to improve as I mentioned before. I'm quite pleased with todays' effort, the 1st rep was a bit fast but I manged to keep the others pretty close timewise. I did an out and back course with the wind in my face on reps 2 and 4 which shows also in the times. Thanx for the advice Rach, and keep posting guys and girls, it's interesting reading:-)
SODIron © 2002 Oct 2007 3:05pm, 21 Oct 2007 409 posts	Quote Pin SODIron © 2002 Do you like to repeat yourself? repeat yourself? Keep going...you'll crack it soon....you'll probably beat me to it !!
parkbench Oct 2007 3:17pm, 21 Oct 2007 206 posts	Quote Pin parkbench Did a long run for me today (5.75 miles - trust me, I rarely do more than 4 and a bit). Just concentrated on getting round. Going to lengthen this run slowly every week. That'll be one aspect covered. Second aspect will be going to the track to do intervals. Should be going on Wednesday (Wanted to go Monday, but the family keeps ruining my masterplan :o/ ). Quite happy that I can manage the intervals, just not too sure I can run them evenly. Have to see how that goes. I also need to re-read up on using an HRM, to fill in the blanks for my training sessions. Lots of avenues to pursue for improvement.
Rach E Oct 2007 3:19pm, 21 Oct 2007 1,406 posts	Quote Pin Rach E Tia, That's a fantastic set of intervals! And the fact you could still pick up in the last one means you controlled them well (even if they felt gut wrenching at the time!!). Your pace averages out at 4:19 per rep which suggests you should be able to run a 21:35 5k. Although you do get the breaks in an interval session, I always find I can run at the same speed in a race as I can in an interval session (I think it has something to do with adrenaline and "race head"). Maybe try for a similar session next week and if you still find it relatively comfortable (and they should never be very comfortable!) then up them a notch and aim for 4:15/km rep.