10K Training Plans

[glenn10]

we should learn quite a great deal from the data and for now we won't implement training at prescribed pulse

however I can tell you that many of the runners on the program do their easy run around 140 and particularly during the build-up however for now stay running as you feel and simply provide the data

after a few cycles you will begin to understand the rhythm of the cycles and programs

enjoy

TheEd

Sounds good - I've never ever used heartrate for anything, so it'll be a new approach for me - which, after three disappointing years, is probably exactly the kick I need!

Did a quick check a couple of hours after my run yesterday to see what my 'resting' heartrate was - it seemed to be around 51bpm. Not that I'm just using the heartrate monitor for the sake of it, of course

Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)

The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22

The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy

Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo

[TheEd]

Glenn, from the heart rate monitor, you will probably find out you have been 'overtraining' which will always have a detrimental effect

onwards and forwards

TheEd

:tourist:

[glenn10]

Glenn, from the heart rate monitor, you will probably find out you have been 'overtraining' which will always have a detrimental effect

onwards and forwards

TheEd

:tourist:

Very interesting - there's quite a few symptoms on there which I could reel off that I would say strongly apply to how I have been over the past year or so:
Loss of interest in training.
Depression – humour is lacking
A “I don’t care” attitude.
Inability to relax – linked to nervousness
A drop in academic or work performance – inability to focus
Loss of appetite – food aint fun
Unexplained drop in athletic performance – no go zone
Fatigue and sluggishness – it aint easy anymore
Swelling of lymph nodes in the armpit.

On top of this I had been finding sleep very challenging - I tend to sleep for about 3/4 hours before waking up and feeling as if I need to eat/drink something, before going back to sleep, and the same occurring perhaps 2/3 times a night.

All of these have lessened over the past 2 months of following the off training/build up period though - I have been doing these minutes/mile slower than I used to - so I'm presuming this is why!

Tonights run was a little more difficult than before - think I'm carrying a bit of fatigue from the 75 minute run yesterday, and was deliberately trying to keep my heart beat a bit lower having heard that others will do easy runs nearly 20BPM lower than myself:

Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)

The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22

The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy

Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo

[TheEd]

Glenn, these programs are simple .. listen to the advice given and you will get results

it is learning to let go of continued intensity and to achieve the intensity on the days asked that leads to results

you recognising where you have gone wrong in the past and once you go onto the 10k programs proper again, remember the 1 day on 1 day off will be most important

fresh at the start line brings results

cheers and onwards and forwards

TheEd

[glenn10]

Glenn, these programs are simple .. listen to the advice given and you will get results

it is learning to let go of continued intensity and to achieve the intensity on the days asked that leads to results

you recognising where you have gone wrong in the past and once you go onto the 10k programs proper again, remember the 1 day on 1 day off will be most important

fresh at the start line brings results

cheers and onwards and forwards

TheEd

I think the bit I've bolded from above are exactly how I'm approaching this (as you can see, I'm trying to slowly nudge my heartrate down on the easier runs) - I have complete trust that these schedules will bring me the 90 minute HM which has been my target for 3 years - I've been close, but this is the year!

Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)

The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22

The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy

Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo

[TheEd]

Good stuff Glenn ..

:jive:

[glenn10]

Picked up the pace on the last lap (each lap is 1.5 miles long, with 21M of elevation); which is why the heartrate is slightly higher today.

Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)

The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22

The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 6.04 miles - 60:03 (9:56/mile) - 154 BPM
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy

Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo

[TheEd]

next weeks training looks interesting

hope you enjoying your running



Cheers

TheEd

[glenn10]

next weeks training looks interesting

hope you enjoying your running



Cheers

TheEd

Next week will be good - I'm definitely feeling alot better and really wanting to stretch my legs with a bit of fast work! Am guessing that the idea of the 4K is to see how fast I can go, whereas the rest are 90% as hard as I can?

Did the fartlek run today - felt really good and was holding alot back on the 'fast' parts - as the heartrate chart is definitely showing:
http://nikeplus.nike.com/plus/activity/r...n_ref_map=

Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)

The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22

The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 6.04 miles - 60:03 (9:56/mile) - 154 BPM
(18) Friday 11th - 5.21 miles - 46:11 (8:52/mile) - 166 BPM
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy

Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo

[TheEd]

after your 4k feedback and pulse ranges, I shall provide you with some data for the tempo runs

Cheers and enjoy

TheEd