Firstly, massive thanks for the training programs. Especially when coupled with the pages and pages of advice on this forum, you've created an incredibly valuable training tool.
I've just completed 2 cycles of the sub-35min programme and clocked a sub 35:30 this morning. Very happy with progress (previous best of 37+).
1. How much science is there behind the spacing of the 5x2k, Long run and 6x1k in the programme, with respect to each-other? They all occur within 6 days... and right at the start of the cycle. If, for example, I was to leave 9 days between the 2k's & 1k's and do the 'Longest Run' the day after the 1k's - does that really screw up the programme?
2. I have found it very difficult to run the 400's at required pace (76-78s). I consistently seem to come in 4-5s faster as I feel so good by this point in the program. How detrimental is that likely to be? I guess what I'm really asking is: is the main point of this session 'pacing' i.e. keeping yourself under control? Or is it just about having a blast and feeling confident about your fitness?
3. A staple of my training before finding this programme was my Sunday 90 minuter. I've been squeezing this in around the programme - but I wondered what you're thought's were on a weekly proper long run... since it only features once per cycle on the programme?
Wow, exactly the answers I was looking for. Thanks so much.
I really like the idea of the compensation/super-compensation/recovery. I think in hindsight it's this longer-term (monthly) rhythm that's been missing from my training previously. I have only ever focussed on a weekly cycle + (maybe) a taper week before a specific race.
I'll work through another cycle in January & hopefully move towards breaking 35.
Just wondering if you could offer some advice on the 2k/1k session paces I should be looking to hit?
Please see my 10k data from last Monday below (hopefully enough to work from). I've just been doing easy running since then but am kicking off with the 2k's tomorrow morning. 2 cycles until my next 10k (12th Feb).
ps.. you were quite close in the last race .. remember that you can go out quick the first 100m of a race but must settle into race pace thereafter .. so if you go through 1k in 3.20 you have a 10 second cushion to start and then if you can maintain 3.28 per k for the next 6k you arrive at 7k with the energy to attack the last part of the race .. it goes without saying it also depends on the nature of the course ..
Great, thanks TheEd. I'll see what I can do with those 2k's tomorrow morning.
I like the look of that race plan you have outlined, too. Indeed the 3:04 was a bit ambitious last week ... this programme just makes you feel so damn good on the start line!
Weather: Brutal. 25mph+ cross wind, heavy showers.
Guess I have some work to do!
Weather: Breezy but dry. 8mph+ cross wind.
Really started to feel Sunday's long run (not to mention Thursdays 2k's!) in my legs at the half-way point... but overall happy with the session and progression.
let me know how your recovery goes and do not get carried away with the paced 5k run ..