danready wrote:
Hi,
Today I've run a 16:21,70 alone during a virtual race.
This is the schedule I've followed this week, is it okay? Have I screwed up my race?
Sun: 10km 3:32 pace, 17 km total
Mon: rest day
Tue: 4x1000 3:30/km, 12 km total
Wed: 13 km 3:51/km, 24 km 3:57 total
Thu: 9km
Fri: 4km
Sat: 5000 alone virtual race, 16:21,70
I´ll help you out! You are partly using the wrong individual paces that suits your shape.
If the 4 x1000m was supposed to be a maxVO2 they should have been at 3:15 .
And the 10 km at 3:32 pace was spot on your LT pace. A very strong run .
But the easy run of 24 km total at 3:57 is totally wrong pace for you and your body doesn`t get
the right enough recovery it needs.A perfect preparing week for you could have looked like this:
Su: 8 x 1600m LT at 5:40 min, rec= easy walking back to 120 bpm
M: Day off
Tue: 6-8 x 400m at LT 85 sec rec= 120 bpm
We: 16 km at 4: 40 min/ km
Th: 10 km easy jog pace
Fr: Day off
Sa: 5000m alone virtual race
And there is absolutely no need for strides the day before a race .
So, if I sum up this you must start to run your right easy pace and when running maxVO2
intervals you must use that correct pace for you ( 5 k race pace)
What`s your age?