10 k training - treadmill only

[milou]

Thanks for your reply. So rest of this weeks' training would be as follows:

Today (day 16) - 40 min easy
Day 17 - 30 min easy
Day 18 - rest
Day 19 - 4k trial
Day 20 - 30 min easy?

Look a little light to me, but perhaps that is the point. Or do you suggest any changes, given that there is no race on day 19?

[TheEd]

Hi milou, that is the point .. the bulk of the training is from day 3 to day 8 then rolling down towards a test or race

everything is progressive

so enjoy the feeling of not running much

TheEd
ps.. you could run further on Sunday, maybe 45 minutes max

[milou]

Did a 30 min easy run on Thursday, and then a 4k trial today (as you suggested). Did it in 16.58, which is an improvement of 23 seconds in 2 1/2 weeks - happy about that. I felt good throughout. Details as follows:

1 04:16 157 164
2 04:12 165 166
3 04:16 166 169
4 04:14 168 172

Plan now is to do 45 min easy tomorrow, then 30 min easy on Monday and then start another cycle? Should I stick to the same pace as before for the 2k and 1k runs?

[TheEd]

nice going milou

you can stick to the same pace, as it is good to give the body a little more time to adapt to the new structure

however in the 2000m session you could run the last one 5 to 10 seconds quicker for the overall 2k time

if you then come out of the weekend still feeling good then on Thursday you can run the last 3 of the 1k session 5 seconds per k quicker than the previous session

enjoy and great to hear things are going well

TheEd

[milou]

All going well and according to plan:

Sunday 45 min easy
Monday 30 min easy
Tuesday 65 min easy
Wednesday 30 min easy

HR very steady, about 125 BPM. Lowest yesterday with max 136, avg. 124. Should I increase the pace for the easy runs or keep it as is?

Today I did the 2k according to your suggestion, result as follows:

avg max
1 00:08:46 150 156
2 00:08:47 150 156
3 00:08:48 151 158
4 00:08:37 156 162

Rest 01.56 with avg. HR during rest 125-128 (lowest 107-116). HR quite a bit lower than last time three weeks ago. It did not feel too hard.

Any suggestions for the rest of the week? Thought I would attempt 16k on Saturday (did 15 last time), but what about 1k pace. Last time the 1k felt quite a bit harder than the 2ks, but could probably go a bit faster?

Will rest tomorrow.

[TheEd]

if you feel the easy runs are becoming too easy then focus towards the pulse range ... if you keep your pulse at the same level and you get fitter the easy runs will become quicker naturally

your main focus should be adapting to the rhythm of the sessions

and the easy runs simply stay easy

be thankful as your next level up is 5 x 2k and then you join the horde who dread that session

once you there you will see a major change in your 10k racing and over other distances

enjoy the ease now

TheEd

[milou]

Completed 90 min easy run yesterday (approx. 16k). A few aches here and there (right hamstring), so took it easy. It feels ok now, but I also feel a little tired.

Question - I will not be able to do the 1k intervals on Tuesday because I will be busy all day. Should I do it on Wednesday instead, or tomorrow? What do you suggest?

[TheEd]

wednesday should be fine

TheEd
ps.. have been away at the Copenhagen Marathon

[milou]

Just a quick update. After doing my 1k intervals last week, I was too busy to run on Wednesday, and then on Thursday I could only run for 2k because of pain in my right ankle.

I am now on holiday and went to see a doctor two days ago. He suggested I just take it easy, which I will do of course. But after browsing the net, I am worried it is some problem with the ankle bone itself, not just a ligament/muscular thing. I really don't know, but it's not the achilles tendon and there is no pain on the outside of the foot/ankle. Anyway - I was thinking about taking one week off completely. What do you think?

(apart from this - 1k run was very good - I did the last three at 4:10, HR avg 157, max 166 for the last three, which was fine).

[TheEd]

check your calf muscles have not become too tight

and consider taking things easy

rebuild slowly

it sounds more like an overuse problem and your calves are maybe not supporting your ankles correctly due to fatigue

consider running every 2nd day until the adaptation is better

hope this helps

TheEd