10K training plan

[TheEd]

it will return, keep plugging away, and do monitor your morning pulse to make sure that all is healthy

onwards

TheEd

[js7222]

So today's 1k session was much more positive. Actually managed to complete the session.

SplitsÂ* Time Distance Avg HR Max HR
1 04:21.7 1 157 175
3 04:23.1 1 173 185
5 04:21.9 1 181 189
7 04:22.9 1 183 191
9 04:29.2 1 183 191
11 04:36.5 1 182 189
Summary 32:35:00 6 176 191


Here are the slow runs since Saturday. I feel like I have manged to make decent progress even within the first two weeks of the first cycle. Can't wait to get my fitness back where it was.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Mon, Jan 12, 2015 7:40 01:03:24 9.5 06:40 143 156
Sun, Jan 11, 2015 15:43 32:00:00 4.69 06:50 143 153
Sat, Jan 10, 2015 11:16 01:30:19 12.17 07:25 145 155

[TheEd]

things should move in the right direction

your end of cycle race / test should be interesting

TheEd

[js7222]

So I have started the cycle again this week. Here are the results from the 2k sprints:

Time Distance Avg Pace Avg HR Max HR
8:42.2 2 4:21 165 177
8:43.8 2 4:22 180 187
8:59.7 2 4:30 180 186
9:24.4 2 4:42 177 182
9:39.9 2 4:50 174 181

And here are my slow runs including the 1h30 run from today:
Time Distance Avg Speed(Avg Pace) Avg HR Max HR
1:26:08 12.16 7:05 142 155
31:38 4.89 6:28 144 157
1:00:54 9.16 6:39 143 159

The sprints were very tough but I was pleased to get through them. As you can see, the pace dropped fairly considerably towards the end of the session.

[TheEd]

hopefully the 1k session goes better

please provide feedback

and then we can see what can be altered

TheEd
ps.. please take your morning pulse for the next couple of days

[js7222]

So the 1k session was much more positive (forgot to wear my heart rate monitor). Not quite upto the levels I reached at the end of last year but it feels like a step in the right direction.

Time Distance Avg Pace
4:14.5 1 4:14
4:15.7 1 4:16
4:19.4 1 4:19
4:20.3 1 4:20
4:28.7 1 4:29
4:29.7 1 4:30

I missed the 1 hour session yesterday to try and adjust the cycle slightly so that my rest day was on a Friday. This morning was parkrun, 2 mins off my pb but hopefully this should start getting back to normal fairly soon.

Time Distance Elevation Gain Avg Speed(Avg Pace) Avg HR Max HR
23:08 4.87 30 4:45 181 190
31:01 4.54 21 6:50 143 154

[js7222]

Here are my slow runs from the last week and a half. I missed a couple sessions.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Wed, Mar 11, 2015 12:24 30:01 5.03 5:58 143 154
Tue, Mar 10, 2015 7:52 1:00:48 9.55 6:22 139 151
Sun, Mar 8, 2015 10:35 37:14 5.49 6:47 145 159
Sat, Mar 7, 2015 9:04 22:59 4.86 4:44 179 186
Wed, Mar 4, 2015 8:18 41:17 6.25 6:37 141 155
Mon, Mar 2, 2015 12:38 31:09 4.87 6:24 142 154
Sun, Mar 1, 2015 14:28 1:01:51 9.01 6:52 145 155

And here are the 400m sprints from the Tuesday.

Time Distance Avg Pace Avg HR Max HR
1:27.8 0.4 3:39 147 167
1:30.7 0.4 3:47 162 173
1:33.7 0.4 3:54 163 178
1:34.6 0.4 3:57 166 181
1:36.3 0.4 4:01 169 183
1:37.5 0.4 4:04 169 183
1:38.0 0.4 4:05 169 183
1:37.1 0.4 4:03 170 184
1:38.0 0.4 4:05 171 184
1:35.9 0.4 4:00 173 185

My motivation has been pretty good and I'm determined to get my parkrun time to under 21:06. What sort of time for the intervals do you think I should be looking to do the 5x2k session tomorrow?

[TheEd]

see if you able to work out your pace from the

Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

hope you see this in time

TheEd

[js7222]

Here are the 2k splits, whole minute quicker than last time! I did get your message in time but I wasn't completely sure what my 4k time was so I think it's probably between 17:00-17:30 which would have suggested a pace of 4:28min/km.

SplitsÂ* Time Distance Avg Pace Avg HR Max HR
1 8:45.8 2 4:23 160 175
3 8:46.6 2 4:23 172 179
5 8:52.8 2 4:26 173 178
7 9:00.1 2 4:30 173 180
9 9:01.5 2 4:31 173 178
Summary 51:57:00 10.25 05:04:00 167 180

Bit surprised how low the heart rate was.

1h30 run also went pretty well

Splits Time Distance Avg Pace Avg HR Max HR
Summary 01:30:01 13.79 06:32:00 142 156

[TheEd]

if your pulse is lower and the speed higher, make sure to register your weight as well

everything is linked

what have you planned for the higher fitness?

TheEd