No watch, ran in the rain on my lunch break. That's what I get for sleeping in.
200 pushups and 200 situps
Weight: 0.00
Comments
From Bam on Wed, Oct 05, 2011 at 15:31:03 from 86.41.118.147
Acorn, as promised, some ideas about breaking 16 mins and heading towards 15 mins for 5k. Glad to see you intend cranking up the miles. I’d suggest that when you’re comfortable with the miles, pick three days in 7/8/9 (whichever suits you best) to put in a medium session (LT) and two hard sessions (1.VO2 max hill session – 6x2mins with jog back recovery and a slightly faster than 10k rep session - 5x2km with 1 min jog rec). These sessions will give you the strength to cope with the necessary multi-pace training in the spring. The 10k rep session sounds harder than it actually is and it’s great for the confidence. In between these sessions, I’d suggest pootling (recovery) miles as you see fit, and of course, a long run 13/14 miles. These sessions work. You may want to google Frank Horwill and check out his ideas. His training can be brutal and he isn’t a fan of junk miles. His multi-pace training is excellent and generally, you improve every 10-12 days, quite substantially; you’ve just got to make sure you get the balance between hard and easy right – take extra recovery days if needed. Hope this helps.
From ACorn on Wed, Oct 05, 2011 at 15:52:03 from 24.2.76.146
Thanks Bam. I am very appreciative. I will google Frank Horwill and start putting together a more focused regimen.
The workout ideas look tough but manageable.
From flatlander on Thu, Oct 06, 2011 at 13:45:21 from 198.207.244.102
200/200 is a lot of punishment for sleeping in.
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