70% WAVA

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Kieren
Kieren
Dec 2020
1:05pm, 16 Dec 2020
4,074 posts
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Kieren
Thanks Looby Loo. Birthdays can help but then with all these super-shoes, word records are also moving the goal posts.

Are you following any plan to help you climb the WAVA ladder?

I was doing a general fitness plan which worked well for me. It was about 4 hours a week with some stride and speed work. The main point of it though was just building up my durability to be more consistent.

I've switched over to an adapted marathon plan now - mainly because I wanted a plan with some longer runs to get out of the local area. Less speed work on that and a bit more fatigue as seen my times stagnate - at least in the short term.

Rest day today and another crack at 5K tomorrow, so we'll see
Looby Loo
Looby Loo
Dec 2020
2:00pm, 16 Dec 2020
627 posts
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Looby Loo
Kieren with an “e” I did put that last time but spell check 🤣
I’ve always been very lazy about speed work. I’m in a club and always avoided the sessions.
With lockdown they posted the sessions on line and I started doing them locally so think that’s helping me.
Good luck with your training!
Kieren
Kieren
Dec 2020
4:23pm, 16 Dec 2020
4,075 posts
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Kieren
Spell check gets me all the time :)

I've come to love the short fast stuff - so 400m & 200m repeats. On the other hand, I really don't like the long intervals - say 5 minutes on, 3 minute jog or 1KM+ efforts.

uncomplicated audiobooks get me through the longer runs when the weather is bad.

Good luck with your training too.
Ally-C
Ally-C
Dec 2020
5:12pm, 16 Dec 2020
1,051 posts
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Ally-C
We do 3 x 1 mile reps, they’re a killer session.
Kieren
Kieren
Dec 2020
5:55pm, 16 Dec 2020
4,076 posts
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Kieren
What pace are they at Ally - a bit faster than 5k?

Is it stop recovery or jog for a couple of minutes?
Sounds like it might be awful.

Always interesting to hear what other peoples training / sessions are
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My repeats have been getting longer:

2 weeks ago:

12 X (400m @ faster than 5K pace + 400m jog recovery)

My 5K pace is 4:02/KM and I was running about 3:45-50/KM for these and finished feeling strong

This week

6 X (800m @ faster than 5K pace + 400m jog recovery)

This is the last day on my 6 day plan and on tired legs, I was not able to run much faster than 5K pace. I just about managed 4:00/KM. On this plan, I think that is the point though as it aims to build on cumulative fatigue.

Next week:

5 X (1KM @ faster than 5K pace + 400m jog recovery) :-(
Ally-C
Ally-C
Dec 2020
3:46pm, 17 Dec 2020
1,052 posts
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Ally-C
Stop recovery, not very long though. Can’t recall how much exactly, I just wait for the shout to go again. I’m with the oldies.

The other week it was kilometres, six minutes for run & recovery x 5.

Another one, is form a pair of equal abilities & we run around a town square alternatively for 30 minutes.
Ally-C
Ally-C
Dec 2020
3:48pm, 17 Dec 2020
1,053 posts
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Ally-C
Sorry Kieren, in answer to your first question is it should be faster than 5k pace, but it’s undulating too😂
Ally-C
Ally-C
Dec 2020
3:55pm, 17 Dec 2020
1,054 posts
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Ally-C
1 minute fast, 1 minute jog, 2 minutes fast, 1 minute jog, 3 minutes fast, I minute jog, 4 minutes fast, 1 minute jog, 3 minutes fast, 1 minute jog, 2 minutes fast, 1 minute jog, 1 minute fast, 1 minute jog.

Then repeat.
Kieren
Kieren
Dec 2020
4:16pm, 17 Dec 2020
4,078 posts
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Kieren
Ah - that makes sense. I have only done group track once with 400m repeats and stop to rest but I didn't know what pace to run, so guessed, ran all out. We did the same with everyone starting together, so the slower runners got less rest.

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On the wava front, this is week 2 of increased weekly mileage for me. I feel strong and have adapted to it well (no niggles). Up from about 30 miles a week to about 50.

I was confident today I would break 20 minutes on the 5K (current 20:20)
Not to be though - blew up at 2.5KM.

Maybe the legs are tired even though they don't feel it. The new schedule has no strides so I might introduce them to the end of one or two easy runs.

I normally try the 5K TT every other week but will switch to weekly for the last 2 weeks of 2020 in the hope of a strong tailwind that follows me around the loop.
Ally-C
Ally-C
Dec 2020
4:28pm, 17 Dec 2020
1,055 posts
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Ally-C
Kieren I’m doing an 80/20 just now if you want to read my last blog & see what it is.

Btw, on the last session I gave you, a 5 minute break between sets.

About This Thread

Maintained by Raptors claws are coming to town
A thread started and structured by Goofee. For those attempting to achieve 70% age grading at a single event, as a Fetch standard or at several distances.

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FETCH SILVER STANDARD (or better)
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Bowman
riggys99
Ally-C
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Velociraptor
quimby
Mark J

DocM
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Individual Events/training
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starbuntingbuntingstar

riggys99 - 5k, 10k, mile, half marathon
5km_is_plenty - 5k
Ally-C - 3k, 5k, 10k
Bowman - 5k, 10k, 20 miles, marathon, mile
quimby - 5k, 5 miles, 10k
Mark J - mile, 5k, marathon, half marathon
DocM - 5k, half marathon, 10k
tipsku - 10k
SJA - half marathon
chunkywizard - 5k, 10 miles, 10k, 1500m, 3k
Velociraptor - 5k, 10k, 4k, half marathon, metric marathon, 10 miles
Autumnleaves- 5 miles, 10k, 5k, 10 miles, mile, 3k
larkim - 5k, half marathon, 4.4 miles, 4.66 miles, 5.75 miles, 5000m, 3000m
Fenners-Reborn - 5k
Mrs larkim - 5k, 3000m
hillstrider - 5k
Charlesvdw - 5k, half marathon
auburnette - 5000m
HappyG(rrr) - 4k
Goofee - 5k

starbuntingbuntingstar

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Long-term 70% targets & current best
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