10K Training Plans
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02-01-2013, 09:06 PM
Hi Glenn, coming back to your 21k splits .. you seem to have a definite tendency to start off too quickly .. so the next time it comes to a half marathon race then we must plan the splits according to training condition (shape you in)
OK .. will go through other points now thanks for your patience TheEd
02-01-2013, 10:01 PM
We can look to mix things up a bit so as to avoid going stale, so as prescribed for someone else, let's consider having a week of fast running at the end of this current build up phase
so the 4k time-trial followed by a 8k tempo run on Wednesday and up to 12k tempo on the Saturday you can have easy running in-between with 1 or 2 days off to create freshness and keep you keen to return to hard training please me know your thoughts on this Thanks TheEd
02-01-2013, 10:23 PM
TheEd Wrote:Hi Glenn, coming back to your 21k splits .. you seem to have a definite tendency to start off too quickly .. so the next time it comes to a half marathon race then we must plan the splits according to training condition (shape you in) Sounds like a very good idea - I have an intimate knowledge of the course I'll be running and we know what the aim is - having a blow-by-blow account of what to do per mile may also help to focus the mind on the day! We'll deal with that in the week leading upto the big day I guess 
02-01-2013, 10:36 PM
TheEd Wrote:We can look to mix things up a bit so as to avoid going stale, so as prescribed for someone else, let's consider having a week of fast running at the end of this current build up phase Okay, so fitting this into the current plan, would I be doing the 8k tempo on the Saturday, followed by the 12K the next Wednesday, such as in the bottom of the following: Quote:Date - Distance - Time (Pace) Getting to this would then leave 2 months and a day before the half marathon? Apologies for the number of questions - promise this is the last one - I was always told a tempo run should be along the lines of the following: 10 Mins Easy Warmup Tempo run approximately 10 seconds/km slower than 10K PB 10 Mins Easy Warmdown Is this a general guideline or how should I approach? Apologies for firing in questions - once I get my head around what to do I'm normally much better behaved :laugh:
03-01-2013, 09:21 AM
We can swing it round to
Tuesday: 4k Thursday: 8k tempo Sat: up to 12k tempo this would probably work out better this is only to give you a break from the monotony during the winter period Does this look suitable TheEd
03-01-2013, 09:10 PM
Sounds good to me - have changed below.
Quote:Date - Distance - Time (Pace) As you can see from the run above, I got my heart rate monitor today! The average was 165BPM across the hour, with 181BPM being the highest bit that I hit after the hill on the forth lap at 5.3 miles. I've had a quick look around the site, and I believe as I am 23 my maximum heart rate should be around 199BPM (but potentially ranging between 179 and 219), so this run is likely to be on average at 82% of my maximum. I don't know if this link will work, but the pace (in orange) and BPM (red) of the run should be visible here: http://nikeplus.nike.com/plus/activity/r...n_ref_map= As I'm new to the whole heart rate monitor thing, what should I be looking for? A certain percentage of the run between a set BPM range?
04-01-2013, 08:33 PM
Got to be a very quick post today - did the 5 x 8 minutes Fartlek today, and because I have the new heart rate monitor I thought I'd push them quite hard to try and see if I could find my maximum BPM as thought this may be useful for you to see if I was training too fast etc.
A few stats are that I'm 23, 6 foot tall and weigh around 62KGS. From todays run it seems as if my maximum heartrate is 195BPM - does that sound in the right ball park? Link is here: http://nikeplus.nike.com/plus/activity/r...n_ref_map=[]
06-01-2013, 02:51 PM
Hi Glenn, work on feel at the moment and simply record the heart rate and the from this data we will be able to provide pulse ranges more for you
cheers TheEd
06-01-2013, 06:27 PM
TheEd Wrote:Hi Glenn, work on feel at the moment and simply record the heart rate and the from this data we will be able to provide pulse ranges more for you Cool, will be very interested to see how it all comes together! Quote:Date - Distance - Time (Pace)
07-01-2013, 11:37 AM
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 |
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