|
Oct 2007
7:31pm, 14 Oct 2007
6,840 posts
|
SparkyMark
Nice one Homer !! 
|
|
Oct 2007
7:34pm, 14 Oct 2007
2,172 posts
|
Homer
Thanks Sparky Tough day though....time for some proper rest
|
|
Oct 2007
9:14pm, 14 Oct 2007
45 posts
|
i’ve been lurking on this thread and didn’t really want to say hi as i’m so far off sub 20 in comparison to everyone else. current PB is 23.00. but i lurk on here as i get such good training tips. so thanks all of you. extra thanks to rach for the comments on the previous page about intervals. i’ll be putting those to good use.
|
|
Oct 2007
8:04am, 15 Oct 2007
2,182 posts
|
Homer
Hi M.
How did you find Fetch from NZ?
|
|
Oct 2007
8:25am, 15 Oct 2007
1,383 posts
|
Rach E
SODIron, Please don't do another 5k time trial on the treddy! Not only does it risk injury, but it's actually not a valuable session. You'd be far better off running 5 x 1000m where you're able to run slightly faster for each rep and more controlled. You'll achieve far more out of the session and ultimately be able to go faster in a 5k (I learnt the hard way as well!).
M, Nowt wrong with lurking - you're close enough! I'd go for 22:30 at your next outing and start with some 4:25-4:30km reps with 60 sec recoveries.
|
|
Oct 2007
8:49am, 15 Oct 2007
47 posts
|
Hi Homer, I'm a brit in disguise - I've been around on runnersworld since 2002 and on fetch for a few years too - we only moved over to NZ last december.
Thanks Rach - I'm just recovering from a half yesterday but will try that at my next speed session (possibly later this week - maybe early next week)
|
|
Oct 2007
8:53am, 15 Oct 2007
2,186 posts
|
Homer
Few days of rest and massage for me now then start the speedwork next week for a PB attemp in December
The plan is to start at 4*1km intervals aiming for 4:00 for each in week 1 then add more and get faster
|
|
Oct 2007
6:12pm, 15 Oct 2007
200 posts
|
parkbench
Due to shift work and other commitments, I can only get to the track for intervals once a fortnight. Will that be enough, or should I try to make alternative arrangements to fit them in once a week ?
|
|
Oct 2007
6:37pm, 15 Oct 2007
2,191 posts
|
Homer
Local football pitch works for me
|
|
Oct 2007
6:43pm, 15 Oct 2007
64 posts
|
Tinytia
I'm in a similar positon to M.
I feel slightly inadequate even lurking on this thread, but would also like to pick up a few pointers and training tips. I did a 5K time trial 2 weeks ago and broke my 23:08min previous best with 22:34mins. I was quite shocked really as I've not been doing any real speed work this year but mainly long off-road runs/races. I want to bring my 10k time down so figured that getting my 5k time lower to be a good place to start. I did 4x1km interval session on Sunday aiming for 4:30mins per rep but did the 1st one too fast but managed them all with 1:30 min recoveries. I guess my next session to be 800m reps but how many and with what kinda recovery? Any info would be great...anyone ...RachE (the next 5k time trial in the series is 2nd Nov in 3wks)
|
