|
Mar 2022
2:38pm, 18 Mar 2022
13,761 posts
|
chunkywizard
If I was you I'd not do 5.5km every day, you need a break. Also you need to do some faster stuff occasionally to get used it. if you are doing 43km a week try splitting it: rest, slow/short (5K), fast/mid (8K), rest, slow/short (5K), tempo/mid (8K), slow/long (16K) or something like that. Or to start you could do 8K slow and the fast of tempo for 5K.
The above scheme is pretty much what I'm doing although the distances are slightly longer totally to about 62Km a week. Fast is intervals, tempo is parkrun.
|
|
Mar 2022
4:46pm, 18 Mar 2022
4,295 posts
|
Kieren
Thanks Chunky. Always useful to hear other wisdom.
All the 5K efforts this week have been easy pace & tolerated well.
Next week I will repeat but add some strides on a couple of days. The week after, a short speed work session (6x400m) is on my plan.
Week 4 I intend to add a bit of volume to a couple of easy runs bringing them to 8K and drop a day, to keep total weekly volume about the same.
I'm not fatigued at the moment, so will assess break as the load increases. I tend to count break time in hours, rather than days. So 23 hours between 5K easy runs, which in my case, is mostly siting down. If /when I do run hard, I may switch AM/PM timings so that is closer to 32 hours 
I'll report back with how it goes 🤞
|
|
Mar 2022
9:14am, 20 Mar 2022
4,297 posts
|
Kieren
9 seconds slower at benchmark parkrun 2/16.
I had my first glass of wine in 2 months the night before and slept pretty bad. Even so, not the result I expected. Lots of walking breaks and 0:24:28.
Perhaps a bit optimistic to expect gains in a week. 14 weeks to go....
|
|
Mar 2022
5:32pm, 20 Mar 2022
13,788 posts
|
chunkywizard
Very happy with 41:56 in my 10K today going through the first 5K in 20:43 and the second in 21:12 on not the quickest course. Just need to keep going on the intervals to get my lactate threshold higher I think then I can reaally push over 5K at the next flat parkrun I go to.
|
|
Mar 2022
5:38pm, 20 Mar 2022
4,298 posts
|
Kieren
You sound like you are very close Chunkywizard. What type of intervals are you doing?
4 x5 minutes hard (with 3 minute jog recovery) is a decent session for 5K but I suppose it's different for everyone depending what needs pulling up
|
|
Mar 2022
5:42pm, 20 Mar 2022
13,791 posts
|
chunkywizard
Hi Kevin, I’m blogging them all so you can look back and see but the last set was
3sets of [3x 1 min hard, 1 min harder, 1 min recovery] with 2 mins between sets. The hard is 5K pace, and harder is 3K pace.
|
|
Mar 2022
6:01pm, 20 Mar 2022
4,237 posts
|
Curly45
Nice Chunky Definitely going to be too fast for me if you do Staines!
Sorry to hear parkrun not as you planned Kieren. Brushing your teeth on one foot can be good for mobilisation of ankle following damage. 2:30 mins twice a day does wonders.
|
|
Mar 2022
6:35pm, 20 Mar 2022
4,299 posts
|
Kieren
I'll check out the blog CW
Thanka Curly - it's a good tip and one I try do. The main issue now is dorsiflexion. I had months of physio but they said it could take another 6 months and if not, see a podiatrist as they may be an obstruction where it fractured. At the moment it only stops me trail running.
|
|
Mar 2022
6:38pm, 20 Mar 2022
54,788 posts
|
Derby Tup
25:10 for me yesterday with a relatively easy start and one week after a 32 miler
|
|
Mar 2022
11:29pm, 25 Mar 2022
4,303 posts
|
Kieren
I shaved 2:30 off my 5K time today* , week 3 of 16 5K challenge
21:50
64.1 ^ wava
I don't want to give anyone false hope: take that with a pinch of salt. This is comeback after time spent incapacitated in Feb / early March. End of Jan I could run 22:19 and that was also coming back after a long layoff for injury.
I had been doing 6x 5k easy runs. This week I increased 2 of those to 8K. It seems well tolerated.
Next week I add a short speed session (6x400) and some light weight lifting (deadlift, squat, press)
|
