***UPDATE***
So after taking a crash on the bike, and taking the whole next week off I decided to redo this plan again.
This was right around the time Lionel was posting his 5k training so I figured I would do one too. I have no desire to solo TT anything longer than a 5k, its just too hard mentally to push when not racing someone.
September 5: 5k of 17:37, this was after bailing on one a few days before because I did not pace properly. 2 days before this I did a 4x400 at goal pace, and that really helped my pacing for the TT.
Week 1: All E running. I can't quite remember why that was but that weekend I was also doing recon for Granfondo Maryland.
Week 2 - 8 The Progression workouts. Yes this has an extra week in there. I moved the workouts up due to a back to back fast century one weekend and a Duathlon another weekend.
Week 9: Tuesday: 8x400 .12r @5k pace Thursday: 4x800 .25r @5k pace and Friday was the 5k @ 16:59. At mile 2.75 I had moment of weakness and walked a little bit but I HTFU and finished.
All my intervals were around 6-6:03/mile average. The final weeks, I was hitting 5:53 on the first interval, The final 2x30min workout I did 5:54 and 5:57/mile.
The cooler weather definitely helped me get this done. All in all, I am very happy with these results and I may be racing a HM in a month. I really think I can realistically do sub 1:20 HM
IG - @ryanppax
http://www.geluminati.com
Use code ST5 for $5 off your order
So after taking a crash on the bike, and taking the whole next week off I decided to redo this plan again.
This was right around the time Lionel was posting his 5k training so I figured I would do one too. I have no desire to solo TT anything longer than a 5k, its just too hard mentally to push when not racing someone.
September 5: 5k of 17:37, this was after bailing on one a few days before because I did not pace properly. 2 days before this I did a 4x400 at goal pace, and that really helped my pacing for the TT.
Week 1: All E running. I can't quite remember why that was but that weekend I was also doing recon for Granfondo Maryland.
Week 2 - 8 The Progression workouts. Yes this has an extra week in there. I moved the workouts up due to a back to back fast century one weekend and a Duathlon another weekend.
Week 9: Tuesday: 8x400 .12r @5k pace Thursday: 4x800 .25r @5k pace and Friday was the 5k @ 16:59. At mile 2.75 I had moment of weakness and walked a little bit but I HTFU and finished.
All my intervals were around 6-6:03/mile average. The final weeks, I was hitting 5:53 on the first interval, The final 2x30min workout I did 5:54 and 5:57/mile.
The cooler weather definitely helped me get this done. All in all, I am very happy with these results and I may be racing a HM in a month. I really think I can realistically do sub 1:20 HM
IG - @ryanppax
http://www.geluminati.com
Use code ST5 for $5 off your order