Whenever I finish taking a piss in your flowerbed
He’ll hardly be able to accept a bottle of water while careering out of control down a 35m hill.
No, at the bottom.
A light , non competitive , 3.5 k tonight to keep the legs ticking over. They were tired after Saturdays exploits.
Small bit faster but seriously not feeling it. Need to get out more to up the speed.
Flat track, a bit breezy.
@Fran is getting all technical these days on his runs. The cunt is going on about tempo and intervals. The state of the Vegas head on him!
Lads, someone remind me how to do tempo runs again. Say I have a target 5k pace of between 22 and 22:30. What would be the right tempo pace and for how long? Half an hour at 5 min/km pace?
Cheers bud. Still don’t think I’m any further enlightened as I’ve no idea what my marathon pace would be
Ask yourself are you training for a 5k in ten days or have you a longer term goal?
Easy runs of 30 minutes wont help you a lot now in either case.
Try running for an hour at that 5:30 pace, that’s be more tempo
I’d say warm up and then run your desired pace for 15 mins. Then have a 5 minute warm down…
The idea is to get your body used to a certain tempo… The article above is aimed at half/full marathon where lads are out doing long runs. The author suggests getting your body used to race pace by doing about a quarter or so of your distance at race pace … Not sure how it translates to 5k but I’m sure you’ll think of something buddy.
28:15 post weekend blow out.
As the person with fastest time in the senior comp I think I’m best placed to advise.
I think you need to run at 4:25 pace to do a 5km in 22 mins.
So I would suggest for your next run, do a 1km/5min warm up at a very handy pace, then run at 4:40 pace for 15 or 20 mins. So you aren’t running balls out, but you are running at a good pace for that length time. Then another 1km for a cool down.
It’s slower I’m getting
That looks good. Might warm up for a little longer though.
