Planning the plan
100% going to need a rest day tomorrow. Quality has absolutely battered my legs.
So to the plan... the balance seems right for my aims and fitness. I feel like I am slowly getting fitter and faster.
Don't see any reason not to continue with the Tuesday & Thursday main sessions.
Tuesday I'll increase pace slightly. Probs start at 18.8 and build to 19.7. See how that goes. I have plenty of time to get that faster before that session changes any. Once I can get to running 10 x 60 secs off 20 kmph I'll probably settle it there and build the time up. Lactate buffering at sub 5 pace is plenty and then it'll be making the session feel easy before i push on. We are a LONG way from that !!
Thursday again 8 x 30 secs @ 22 kmph. It's challenging enough right now. It'll be 3-4 weeks until that session becomes 'easy'. When It does I think I will add in a 3/4 mile shuffle later in the day to get some miles in.
40 miles per week seems a bit light. That's where I am landing right now but I am totally fucked on the 6 days I put in this week. To be fair it's that level of fucked that you know a rest should start to show adaptions.
Saturday is the other Q day. I think if I feel OK I will probably go with the tempo 3 up and 5k down. It's a nice session and if done correctly and conditions are OK should see some good pace. Need to add in some work around the 5.30-6/mm range. I could adapt it to 3 x 2M or 2 x 2M @ 5k pace maybe if I can be arsed to travel to the track?
Wednesday session I will probably bring into easy range and use HRM to keep HR under control. The Zwift session was cool to be fair but if the legs are OK I will do it outdoors. Needs to be 8 miles for now but aim to build to 10.
Friday run with DC - 8 @ 7s should be a hell of a lot easier with no wind.
Sunday - long and easy. 10 today @ 7:52/mm. No point picking thus up until I am strong enough to get here in reasonable shape. Right now I am nowhere fit enough to put any pace into this. Maybe with an easier Saturday session but right now I am on the limit with that. Jesus I stopped about 15 times today. Ideally I'll get up to a half distance but no panic.
Monday - rest day. It's going to need to be like that for a while until I get stronger. The sessions are going really well but I am getting to the end of the week ruined.
Can't see how I can get much over 50 miles a week on this plan but if the quality is there then that's good.
Need to be running easy @ 7/mm and steady at very low 6s. I am a very very long way off where it needs to be. Fingers crossed a good rest until Tuesdays session picks things up a bit.
Thinking on cut back weeks but with single days and only 6 runs per week it doesn't seem necessary. My Q is very hard and fast (for me) but quite short time. Maybe take the occasional easy week with just one Q session?
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