10K training plan

[js7222]

Annoyingly I didn't manage to get round to doing the half hour run on Sunday which is annoying as it falls in the day 3-8 period which I know is the most crucial part.

Here is the easy run from yesterday and the 1k sprints from today. Very pleased with the 1k's everything seems to be falling together nicely

Time Distance Avg Speed(Avg Pace) Avg HR Max HR
59:59 9.32 6:26 142 158


Time Distance Avg Pace Avg HR Max HR
1 4:02.4 1 4:02 153 172
2 4:11.5 1 4:12 172 179
3 4:09.9 1 4:10 175 183
4 4:14.3 1 4:14 177 186
5 4:20.4 1 4:20 178 185
6 4:20.8 1 4:21 179 185
Summary 31:19:00 6.21 05:03:00 170 186

I will start weighing myself each Friday again. I stopped weighing myself a while back but I'm happy to start again.

I have a few fitness goals; get 10k in under 40 mins, finish in the top 10 of park run and for next year, 1h30 half marathon. Hopefully I manage at least some of them.

[TheEd]

the core sessions are day 3 . 5 . 8

other aspects can be focused on once those hit target

it is a no stress program that gets results, so don't panic about a lost day

as you develop consistency should come naturally

we fit running into our life, not the other way round

enjoy

TheEd

[js7222]

Here are the last two runs plus park run from yesterday. I don't remember my legs ever feeling so tired on a slow run as they were this week. An improvement of over 20 seconds on parkrun but still over 1min20 slower than my pb. Will keep persevering.

Time Distance Avg Speed(Avg Pace) Avg HR Max HR
22:39 4.87 4:39 181 189
1:02:58 9.22 6:50 141 153
31:25 5.08 6:11 141 153

[TheEd]

maybe consider having a few easy days off and doing a week or 2 week build up

it can do wonders for allowing the runner to come back stronger

TheEd
ps.. please ask questions if needed
pps. or check morning pulse to see you don't have a bug

[js7222]

Just to update you I've been struggling to get sessions in recently because we've been moving house and I'm just trying to get them in when I can. I just managed a 4k time trial though which I completed in 17:28. I will start week 1 one of the plan again this week. Looking forward to getting stuck in again.

[TheEd]

good stuff

have a good rest of weekend

TheEd

[js7222]

Disappointingly I only managed 3.5 of the 2k sprints. I felt a bit blocked up today and I started too quickly. I will continue with the plan and hope for a better 2k session on the next cycle. On the positive side, my slow runs have actually been going quite well. I think compared to where I was in November, my weight was actually a lot lower as well so as of next week I will focus on getting my diet better and trying to shed a few pounds.

Time Cumulative Time Distance Avg Pace Avg HR Max HR
8:34.9 8:34.9 2 4:17 171 181
8:43.9 18:49 2 4:22 179 187
9:04.8 29:24 2 4:32 180 185
5:04.9 35:59 1.09 4:40 174 181

Activity Type Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Running Wed, Apr 8, 2015 8:29 31:07 5.21 5:58 144 155
Running Tue, Apr 7, 2015 7:51 57:36 9.27 6:13 140 154
Running Mon, Apr 6, 2015 12:21 35:35 5.92 6:01 143 154

[TheEd]

here's to a good long run and 1k session

onwards

TheEd

[js7222]

Today I completed the 1Ks which were actually slower than the last time I did them. I probably started too quick and it was very hot as well. I also used a different route than I normally do which had a few extra hills than my other course which is completely flat. The long run was a bit slower than I may have liked but overall not too bad.

I've just been reading up on what pace I should be doing these sprints in according to your 10k tips. Given that my pace for 4k was 17:30 I will try and stick to doing the 2Ks in 4:30, at least for the first three laps and the 1Ks starting at 4:20. Does this sound good to you?

Time Distance Avg HR Max HR
4:06.0 1 164 178
4:05.3 1 173 181
4:14.9 1 177 184
4:21.3 1 177 184
4:36.4 1 179 185
4:36 1 178 184


Start Time Distance Avg Speed(Avg Pace) Max Speed(Best Pace) Avg HR Max HR
Mon, Apr 13, 2015 7:48 55:43 9.18 6:04 2:53 139 149
Sat, Apr 11, 2015 7:54 1:30:12 13.76 6:33 4:19 144 157

[TheEd]

well, you will give yourself more chance to complete the session then

try to use a course that is flat, so you able to develop your from at pace

stay positive, you progressing well

TheEd
ps. here is an article about training in warm conditions

http://www.time-to-run.com/physiology/ar...itions.htm