Hi Friend
I've set up a training account for you in our Members' Area. Your login details are below.
I have a few more questions before I can plan out your first few weeks of training.
Could you be more specific about the training you have done in the last 2 weeks - or up to 4 weeks if you can. Duration of run, level of effort (on a scale of 1-10) pace if you know it. I need that so I don't ramp up your training too quickly, whilst still challenging you.
If you could send through a link to each of those races that would also be great
What is the terrain like near where you live - is it mostly flat or are there a few hills around? Would there be somewhere you could run a flat 3km? Are there any hills that might be about 100m long - not really really steep, just a reasonable incline
Do you use anything to track your training - wearable device such as Garmin, Fitbit, phone app etc?
Did you really do 16:34 for a 5k - I have a feeling that might be a 3k PB, given your 10k PB is 58 minutes?
Where do you live - I'll set you up to receive notifications bewtween 5pm and 6pm each day - so need to know your time zone
I think your goal race needs to be the one at the end of January. That will give us 11 weeks of training - which is a good amount of time to see some difference. Getting better at distance running is about building your aerobic capacity. Even a 5k pace draws mostly on your aerobic system for energy (at least 90% of the energy required to run a 5k comes from your aerobic system). A good way to develop your aerobic capacity is to do a longer, slower run once/week, and it takes a while to build that up. You'll also be doing some faster work in training, but that long slow run which you would have been doing in your half marathon training, is still relevant for a 5k event (not quite as long though!).
Goals
First goal is to have your running 3 times a week, consistently for 3 weeks - no excuses accepted!
Next goal is to run the Turkey Ramble without walking. Let's not get caught up on what pace you run.
We can think about a goal time for your race in January closer to the time. We have no way of knowing now what might be realistic
Training App Access
You will need to log in to the Members' Area of our website. You can also download our training app to your phone. We use the Training Tilt platform, so you will need to search on Training Tilt in your app store.
Your login details for the Hooked on Running members area are:
Username: susanmsanchez@myyahoo.com
Password: SSresults2023
When copying and pasting your password, be careful you don't include any spaces.
When you have a chance, take a look around the members' area where there are articles and other resources for you. Use the "getting started" category in the Articles section to view instruction videos.
Facebook Group
You should also join our Facebook Group. It's a closed group, available only to Hooked on Running Online Coaching Members. The Hooked on Running coaches will be regularly active in the group, and you can gain lots of insight from other runners, plus share your own triumphs!
That is enough for now!! If you could shoot me through that info about your training today, I'll some training planned out for you to start on tomorrow.
Regards
Kirsten
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Kirsten Todd
0423 191 854
