10 k training - treadmill only

[TheEd]

nice going milou

1k session as follows

6x1k R60 - 90 4min 10 to 4min20

you have a rest day tomorrow .. you may just enjoy it

TheEd

[milou]

Did a 15k run yesterday and a 6k run today. Both easy at 5:27 per km. One question: My average HR went up today, for the same run as I did on day 2, for the last 3k it was as follows:

3 00:05:26 140 142
4 00:05:26 142 144
5 00:05:27 142 145

Should I slow down, run shorter or take a day's rest tomorrow before the 1k run on Tuesday?

The other thing is that my total km last week went up to around 48k, which is more than I've done before. It has been between 30 and 40k before. Any advice?

Thanks a lot.

[TheEd]

you may take a rest if you feel you need it or run an easy 20 to 30 minutes

after the 1k session things become a great deal easier

Cheers and enjoy

TheEd

[milou]

HR back to normal yesterday, did 6k easy run at 5:26 pace, it was totally fine, HR between 130-142.

Today I did the 1k intervals. It was a really tough session, the toughest so far. Did I go too fast? Details as follows:
avg HR max HR
1 00:04:14 157 163
2 00:04:16 155 166
3 00:04:15 157 166
4 00:04:16 159 169
5 00:04:15 160 168
6 00:04:15 160 169

Rest 85 sec between intervals (easy walk 6 kmh), HR 122-131 after rest.

[TheEd]

if it is the first time you doing such sessions they will be tough

this is the art of running .. intense workouts to achieve results

the next 10 days is a great deal easier, the work is all done between Day 3 and day 8 .. so enjoy the feeling of recovery

well done

TheEd

[milou]

Two easy runs completetd (6k and 11k respectively). HR ok, but felt a bit tired towards the end of the long one yesterday. Rest today and then tomorrow I guess I should do the 5k paced run? What should the km be in total, including warm-up and cool-down?

[milou]

Did the 5k run today at 22:15. I'm very pleased with the time, especially since I felt fine throughout. HR around 155-164, kept a steady pace at 4:27.

Tomorrow, however, I will not have time to do the 1h run because of work commitments. What do I do for day 14 - 1h or 30min?

Thanks a lot.

[TheEd]

you can consider 30 minutes this time round

keep it easy to avoid complications

TheEd
ps-- nice to read it is going well

[milou]

I completed day 15 today with the 3*5min at 10k pace. It was fine, avg HR 139 - max 162. I feel I have a lot of energy these days, and it has been very interesting to follow your programme as diligently as I have these last three weeks. I have never done this much running before (or ran as fast - for some of the sessions), but it seems like the programme is structured in such a way that my body can handle it.

Now there are some changes coming up. I'm going on holiday to the US and Europe in about two weeks' time. I will then start running outside again, which I haven't done for a while. So I expect that I will have to take it easy in the beginning. Wouldn't come as a surprise if my treadmill is not 100% calibrated, so we'll see as to paces etc. But some of this hard work should pay off I would hope...

Also I am moving back for good to Europe end of July. And have signed up for a 10k race on 25 September which I'm very excited about.

Finally - just a question about the rest of this week. There is obviously no race coming up this end by the end of this week. So does this have any implications for the rest of this week's work. What do you suggest? And how to make the transition to the next cycle, which I will be doing for almost two weeks, before I'm off to colder (of perhaps not so cold these days) climates.

Many thanks for all your advice, it has been a very interesting and rewarding experience so far!

[TheEd]

great stuff milou and thank you for the compliments towards the program

running outside will tend to be harder at first but with the discipline and diligence you have put into the program, you should adapt rather quickly

in answering your question, yes, do have a time-trial this weekend

a 4k time-trial would be great

and yes, it is good to go through with the cycle as the feeling good is the intention in the last week .. so a self tester will be good

then we can play it by ear for the rest of your progression

hope this is suitable

TheEd