Tough intervals for MyAsics: So run 3 of my prep... - Couch to 5K

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Tough intervals for MyAsics

GettingFitter profile image
GettingFitterGraduate
11 Replies

So run 3 of my prep for a 10k race and it was tough. Before I even went out I knew I was in trouble. Problems with my Sacroiliitis which I haven't had for years. I managed to do the intervals where you run for 1k jog for a minute then run another and another.

Now is it that I have changed my meds or because I was running in new shoes on pavements? May have to go back to my trail shoes for the 10k.

Average pace was 5:23 per K which is good but now I'm worried about whether I have the right training plan

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GettingFitter profile image
GettingFitter
Graduate
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11 Replies
Tomas profile image
TomasGraduate

You logged an impressive pace, but do listen to your body. Particularly if you feel doubtful even before you leave the house.

GettingFitter profile image
GettingFitterGraduate in reply to Tomas

I know it is just one of those things I think. Stepping it up for a race in 4 weeks is not ideal ;-)

Tomas profile image
TomasGraduate in reply to GettingFitter

I didn't realise your goal was that near. That's ambitious, but if anyone can do it, then it's you. As proven by your recent results.

GettingFitter profile image
GettingFitterGraduate in reply to Tomas

Thanks Tomas

Bazza1234 profile image
Bazza1234Graduate

I am doing a Jack Daniels training programme - it calls for mile and kilometre repeats ( which are tempo runs) - and in a months time in the programme, it will call for shorter "intervals" . The mile/klm repeats are done at tempo pace which is just below my 5K race pace - the shorter intervals are at a pace faster than my 5K race pace.

Without knowing what times you have recorded , but looking at the paces that JD recommends for people who can run 5K in a certain time - for you to be running 1Klm repeats at 5:23 per klm, JD says that your 5K race time should be around 25:30. If you are running 5K in this time, then your 5:23 klm repeat pace would be OK - but not if your 5K race time is slower than 25:30.

The use of the term "intervals" is a little ambiguous. My understanding is that an interval is any period of running at any pace -with a rest in between - BUT it is also commonly used to signify a fairly fast pace (faster than race pace) over short periods/distances. Longer periods of running ( ie klm/mile repeats) are more commonly called tempo repeats. That is just pedantic - but the main point is that usually "interval" training is done at a FAST EXPLOSIVE pace over a short distance.

Personally, if it were me, I would be mostly concentrating on firstly being able to easily do the 10K distance and then secondly trying to improve that time over the next 4 weeks. What time are you anticipating to run the 10K???

GettingFitter profile image
GettingFitterGraduate in reply to Bazza1234

Hi Bazza, My PB over the Surrey Hills is 1 hour 4 mins for 10k and a walk run recently was 1 hour 10 mins so I'd really like to do less than an hour. My 5k PB was 26:30 on a treadmill but 27:28 over the hills. The asics is a fast K followed by recovery jog then another fast K followed by recovery jog and another fast K. so 2 miles in total which I did in 17:48 mins. The plan says it is meant to put you out of your comfort zone but I am worried about getting injured so I think I will tone it down a bit.

Bazza1234 profile image
Bazza1234Graduate in reply to GettingFitter

Well, it looks like the pace you are doing for these repeat Klms is about right - not unreasonable . Could be something other than pace causing soreness?? Maybe have a bit of a rest and then do the run again using old shoes??

GettingFitter profile image
GettingFitterGraduate in reply to Bazza1234

Thanks

misswobble profile image
misswobbleGraduate

Did you select the right level of the plan, eg easy, average, hard? I plumped for average and I am finding it ok

GettingFitter profile image
GettingFitterGraduate in reply to misswobble

Hmm I went for hard and have been trying to beat the times set ;-)

misswobble profile image
misswobbleGraduate

I thought so. LOL

Try the average and my guess is you will be fine. It still tests you!

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