So I have worked out the times and paces that I think I need to do to get a similar effect to what the FIRST program prescribes. There are three runs, and for the speed sessions:
Each Wednesday I will do the following workouts (the pace is min/km):
8x400m 03:00
4x1200m 03:15
6x800m 03:10
3x1600m 03:20
10x400m 03:00
5x1200m 03:15
7x800m 03:10
3x1600m 03:20
12x400m 03:00
8x800m 03:10
4x1600m 03:20
12x400m 03:00
6x1200m 03:15
7x800m 03:10
3x1600m 03:20
On Fridays I will do the following tempo sessions and paces:
20min at 4min/km Pace
35min at 4min15 pace
45min at 4min15 pace
20min at 4min/km Pace
35min at 4min15 pace
35min at 4min15 pace
50min at 4min30/km pace
65min at 4min30 pace
20min at 4min/km Pace
35min at 4min15 pace
50min at 4min30/km pace
35min at 4min15 pace
35min at 4min15 pace
25min at 4min/km pace
50min at 4min30/km pace
And the all important long run on Sundays:
80min at 5min/km pace
95min at 5min pace
105min at 5min pace
80min at 5min/km pace
110min at 5 min pace
120min at 5min pace
135min at 5min pace
105min at 5min pace
145min at 5min pace
120min at 5min pace
160min at 5min pace
120min at 5min pace
160min at 5min pace
120min at 5min pace
80min at 5min/km pace
That looks pretty intense and that is what the FIRST system is supposed to be. SO now I need to build up slow to be ready for the program. What is interesting is that for the tempo runs I have done similar pace in the past. In the long runs though I have sagged badly pace wise. So it is important to build up to the faster pace I am aiming to achieve.
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Hey Mike! How are you man? Long time. Got here via Linkedin, saw your profile there. Good to see you running, I was also into it a year or so back, but got stuck in a rut, so nowadays it mostly gym and swimming. When I saw your profile, couldn't believe that you've move on from RH, life, I suppose :-)
ReplyDeleteGood luck on your training!