Originally Posted by bart simpson
14 mile with 3 x 3mile @ RP with 3 minutes recovery
1.5 mile WU
3 mile CD
* this split might have being a bit faster, wasnt paying attention and the watch started the lap before i did.
You got that one spot one, fair play. I never managed to get the 3rd one under 19, usually went 18:10, 18:30; 19:30 type of thing but was never too bothered, happy enough the effort was there.
I think you've got the training done now for sub 60. If I had your sessions done I'd be confident of getting it once I didn't go out too fast. I'll be hoping you get it, but I suppose conditions on day etc. come in to play.
I'm sure the 8m tempo tomorrow will go fine, about 6:20 pace would be grand, if you're feeling good, you might drift to 6:10 and faster by the end, but 6:20-6:30 and you're still well on target anyway.
I'd drop the Friday session from 3x3m to 2x3m. You've the work done now, be confident in that, just use the last session to fine tune the pacing and effort levels.
Next week take it very handy, maybe:
Friday 2x3m @ 10m pace
Sat 40mins easy
Sun 50mins easy
Mon 60mins easy with 4 x 20s strides at end
Tues 4x1k @ 3:38/km; 4 x 200m @ 5:20/mile pace (40s each)
Wed 50mins easy
Fri 40mins easy
Sat 20-30mins easy with 4 x 20s strides
On race day, you don't want to be faster than 6:00 at mile 1 or 12:00 at mile 2 even though they are downhill. Let people fly past you. Should feel too easy at this stage. So you'll be putting in about 6:10 effort for those 2. Keep at 6:00 pace till mile 4, then you start to notice the effort a bit. You'll still be steady, not laboured, it's just there's a bit of a drag on 5th mile (I always find that one the hardest) and it's often into a wind aswell. 30:10 at halfway is fine. No faster than 29:50. 6th mile is fast, enjoy that. After 6 you start to work. it's only now that it should start to feel hard, just keep working away, at mile 8 you have to really dig in and just kick on for home. The hill on the 9th mile should take no more than 10-20s out of you if the training is done (it is) and you get the pacing right. This is where doing a 5:40 first mile thinking you're taking advantage of the downhill will get anyone back. Last mile is fast, just keep pushing and pushing all the way. Take it home!