10K Training Plans

[glenn10]

Brought forward one of my rest days, as had a very late day at work and didn't fancy a time trial at 1AM in -3 degrees! So did the time trial today. Watch went a bit odd and missed 120M in the last Kilometer, but the splits and Heart Rate were as follows (all with tracksuit top, hat, gloves, the lot!)

Distance | Split | Average Heart Rate
1KM | 4:03 | 189 BPM
2KM | 4:03 | 196 BPM
3KM | 4:08 | 199 BPM
4KM | 3:46 | 199 BPM
Overall | 15:59.66 | 191 BPM

Link: http://nikeplus.nike.com/plus/activity/r...o_robotext

Also noticed from this that after 3.6KM my heart-rate got to 201 BPM for a second! I felt quite okay for the first 1.6KMs, then had a bit of a stitch for the next 1KM or so, but managed to run the last bit okay! I wasn't as tired as I thought I would be at the end - I reckon I could've pushed a bit harder should I felt the need - but was trying to run as evenly as I could, even if I did hit the last lap a bit harder than the rest! All in all, felt good!

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 - 4.09 miles - 40:31 (9:54/mile) - 158 BPM
(21) Monday 14th -7.51 miles - 77:27 (10:18/mile) - 152 BPM

Fast running week
Tuesday 15th - Rest
Wednesday 16th - 2.4 miles - 15:59.66 (6:36/mile) - 191 BPM
Thursday 17th - Rest
Friday 18th - 8K Tempo
Saturday 19th - Rest
Sunday 20th 12K Tempo