10K Training Plans

[TheEd]

when do you travel back? there is a need for an easy day, maybe even no running on the day you travel back

so look to run 1hr when you can fit it in before you travel

let me know

TheEd

[glenn10]

when do you travel back? there is a need for an easy day, maybe even no running on the day you travel back

so look to run 1hr when you can fit it in before you travel

let me know

TheEd

Had a nice run under the moon along the beach this evening; as my final '1 hour easy' run before I fly home tomorrow. Legs feeling good, and feeling very relaxed overall. I'll take a rest day tomorrow, and then look to run again back in Hastings on Saturday. Three weeks until the 10K tomorrow, what's the plan for the weekend?

[TheEd]

Hi Glenn

you welcome to run a qucik 5k over the weekend and a 1hr on Sunday

enjoy .. hope you get this in time

TheEd

[glenn10]

Hi Ed,

During a quick warm-up today I felt a bit of dull pain on the inside of my right shin, down to the left side of the right ankle, and that coupled with the wind here today meant I opted out of doing the 5K today and instead did the hour easy run (20 minute very easy warmup, 40 minutes of steady 5:30/KM).

I am now feeling fine, so think it may have been a bit due to the travelling and the day off yesterday, so will look to run the hilly 5K course tomorrow, unless you would rather me do it on the flat?

[TheEd]

no need to do the 5k .. how is your shin, have you seen our article on

shinsplints - http://www.time-to-run.com/injuries/thebig5/shinsplints.htm

read the self-treatment

please keep me updated

the intention would be to go onto a 3 week cycle next week

with a 2k session on Thursday

TheEd

[glenn10]

no need to do the 5k .. how is your shin, have you seen our article on

shinsplints - http://www.time-to-run.com/injuries/thebig5/shinsplints.htm

read the self-treatment

please keep me updated

the intention would be to go onto a 3 week cycle next week

with a 2k session on Thursday

TheEd

I've had a read through the shin splints article, and it does appear that it ticks all the boxes of what I experienced yesterday, although the pain was very mild, and more of a dull ache. I will do the stretches and ice as appropriate this week and see how it feels.

Did an hour easy today, and no recurrence which is good. Was a steady 10K, trying not to go too far above 150BPM.

Very happy to do the 5 x 2K on Thursday - what should I be looking to do in the three days leading up to that?

[TheEd]

great .. you may take a precautionary Rest tomorrow (Monday)

and then look to run up to 1hr Tuesday .. will speak to you shortly aboyt Thursday session

TheEd

[glenn10]

great .. you may take a precautionary Rest tomorrow (Monday)

and then look to run up to 1hr Tuesday .. will speak to you shortly aboyt Thursday session

TheEd

Thanks Ed - have reached the grand-old age of 24 today, so will celebrate by taking the rest day, and will get back on the 1 hour Tuesday.

[TheEd]

All the best on your birthday Glenn

at that age you have a lot of fine running days still to come

:great:

TheEd

[glenn10]

Easy 1 hour run done for the day (9.9KM) - all felt good, besides the fact it was 24 degrees C and very high humidity! Not used to that in the UK!

Is there any possibility of moving the 5 x 2K to tomorrow, as I have a friend (a 37:00/10K'r) who can run this session with me if I can move it to tomorrow? If so, what should I be aiming towards for each rep?