Week 5 #Zero25k – its getting gusty out there!!

I was running a wee bit late due to my son looking for cuddles. As it turns out he had a tummy bug coming on and was very sick on Sunday night. It seems to have passed though thankfully.

So under a bit of pressure as I know everyone has things to do. I made some changes on the fly.

We are getting to the meaty bit of the program and time to switch things around a bit. What we are doing now is reducing the recovery time between longer periods of running. We are controlling pacing so that you are able to sustain a higher level of effort for longer, finishing each section strong with a higher Perceived Rate of Exertion.
Garmin Connect file
On Saturday we did:

  1. Warmup – 03:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 05:00
  5. Recover – 02:30
  6. Run 05:00
  7. Recover – 02:30
  8. Run Fartlek – 02:30
  9. Cool down & Stretch 05:00

Now for anyone who is using an app you should be noticing by now that we are not following an app. I am adjusting a general blueprint to suit what I am observing in the group.

So on Tuesday you need to do the following:

  1. Warmup – 05:00
  2. Run – 08:00
  3. Recover 02:30
  4. Run 08:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Likewise on Thursday it changes again:

  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 03:00
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Please remember that Fartlek is mixed speeds;  from jog to 75% back to jog, up to 50%, up to 75% maybe all out sprint for 10 secs. Mix is up and the 02:30 will fly by. Don’t cheat on it, the speedwork on tired legs will do you the power of good both physically and mentally!!

Be very aware of the winds and weather warnings!!

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