How to train

[Raginglynx]

So you want to have the hr-data of the coming week, or have I misunderstood?

What is the 1k and 2k sessions? I can't find them here.
Then I shouldn't move to the build-up period, right?
-Oh, I think I see. You're talking about the paced sessions at the sub 40 program, right?

How about the easy runs. What HR should I target for?
Max HR 199, resting HR 38, weight 67kg, age 28 and height 175 cm

Do you have skype or something that you would like to share?
It feels really great to have someone following you individually and give instant feedback of the progress

regards,
Christian

[TheEd]

the HR data will be from the week's training

Start Day 1 on Tuesday of the following program

http://www.time-to-run.com/training/10k/sub40.htm

even if this is a sub 40 minute 10 km program the idea is to get you used to the 3 week cycle

this is the 2k session

start with 5x2k R90 7min 50 (3.55 per k)

then the following week you get the 1k session

start with 6x1k R60 3min 45 to 3min50

once we get more feedback from your sessions we can start working towards the HR for the easy runs however for now the TALK TEST would apply

Cheers

TheEd
ps.. I wouldn't like to go towards Skype chat relating to the programs as it would be too time consuming

[Raginglynx]

Now I've done first day on sub 40 program.

The garmin data is attached, but here's below is also the summary in a very confusing layout

The last three minutes are cooldown, so the hr should maybe be adjusted 1 bpm up or so.

Time: 01:13:01
Distance: 13,85 km
Calories: 962 C
Timing
Time: 01:13:01

Avg Speed: 11,4 km/h
Avg Moving Speed: 11,4 km/h
Max Speed: 19,8 km/h
Avg Pace: 05:16 min/km
Avg Moving Pace: 05:15 min/km
Best Pace: 03:01 min/km

Heart Rate
Avg HR: 137 bpm
Max HR: 146 bpm
Avg HR: 69 % of Max
Max HR: 73 % of Max

Cadence
Avg Run Cadence: 89 spm
Max Run Cadence: 115 spm

I can see why Skype would keep you busy as you seem to help many people here at the forum

Christian

[TheEd]

ideally best to have Day 1 on a Tuesday as the balance of the program is aimed having the long run on weekends as well as races .. so have a few days easy till Tuesday .. as you progress on the program you will become to understand how it all works with adaptation - compensation - super compensation - recovery - performance

the way you have presented the garmin data is helpful

good stuff

TheEd
ps.. as for Skype .. Time-to-Run is part of a network of sites being developed, so much time is spent online .. see some of the sister sites of Time-to-Run

http://www.globalbuzz-sa.com
http://www.globalbuzz.net
http://www.global-travels.net
http://www.thebizsense.com
http://www.teach-the-brain.org
http://www.time-4-golf.com
http://www.food-e-matters.com
http://www.tech-e-view.com
http://www.bobdebilder.net
http://www.all4data.com
http://www.artnspire.com
http://www.gigmenu.com

[Raginglynx]

I can really see that you're busy then
Some good sites there! Are they all yours?

Tuesday, huh? In that case I'll take a 30 min easy tomorrow and start with the sub 40 by then

Christian

[TheEd]

will drop you a private message

[Raginglynx]

Hi there Gavin!

Don't know if it's of any importance, but here is my data from my 30 min hr 140 run today.

Tomorrow I will begin the sub 40 program

Do you think I should rely on the pace of my Forerunner or the treadmill when doing the 1 and 2k runs?

Time: 00:29:49
Distance: 6,10 km
Calories: 431 C

Timing
Time: 00:29:49
Moving Time: 00:29:49
Elapsed Time: 00:29:49
Avg Speed: 12,3 km/h
Avg Moving Speed: 12,3 km/h
Max Speed: 14,2 km/h
Avg Pace: 04:53 min/km
Avg Moving Pace: 04:53 min/km
Best Pace: 04:12 min/km
SpeedPaceHeart Rate
Avg HR: 136 bpm
Max HR: 147 bpm
Avg HR: 68 % of Max
Max HR: 74 % of Max
Avg HR: 2,1 z
Max HR: 2,9 z
Zones% of MaxbpmCadence
Avg Run Cadence: 90 spm
Max Run Cadence: 93 spm

[TheEd]

your pace currently should be closer to 130 than 140 bpm

rule of thumb for training on the cycles is 1 minute per km slower than 10k race pace .. so slowing down slightly would be on the cards (an expression)

getting the pace right for the 2k and 1k session on the treadmill can be a challenge so see what suits you best and once the feedback is provided then we can work things out from there

TheEd
ps.. the data provided by you is quite thorough .. interesting

[Raginglynx]

Ok, I see!

Would you rather have me following pace than heart rate?

I can go for around 4.50/km - wouldn't that be perfect when aiming for a sub 40 10k time?

//Christian Schmeikal

[TheEd]

while adapting to the cycles the slower the better, during the getting used to the pattern things can often go wrong so caution is better than treatment

5 minutes per k for now should be fine and then see what heart rate that returns, the general idea is to run relaxed as you develop further the pace of the run will increase at the same heart rate

that is what we would like to achieve

Cheers and enjoy

TheEd