10k & 21k Training

[TheEd]

The 1hr runs are the core of the Build Up, it sets you up to go to the next level of training, when you go onto the 10 km training cycle the 1hr runs should be standard fodder (instead of 30 to 40 minute recovery runs 1hr can be slotted in with ease and there should not be a need to ever go over 1hr and with time you will hopefully better understand this statement), and should make recovery a zip with the extra gained from the aerobic work to provide for higher performance

expect the first couple of quality sessions to be tough and you will even (maybe) feel that it is tougher than before but that is until you compare times

theoretically the runner often runs a shade slower than when they were running at their best but the difference is they are only starting up now

so exciting times ahead

I prefer body weight 'strength training' and if weights are necessary then low weight high repetition to gain elastic strength

hope this helps

TheEd

[DaveM40]

Thanks TheEd - brilliant reply.

I will feedback on Saturday after the 5k race.

Dave

[DaveM40]

Hi TheED - hows things in Sweden? Heavy rain here

I didn't do the 5K race today - it was at 9am and I overslept ...

So I did a 4K timetrial, as per the schedule instead. I ran it on a flat mud / gravel path.

K/ split - ave / max

1/ 3.37 - 154 / 163

2/ 4.02 - 163 / 166 ** Garmin error **

3/ 3.45 - 166 / 168

4/ 3.38 - 168 / 170

15.02 in decent conditions with a bit of wind against me for last 2.5k and a slightly soft path. The garmin went crazy in some woods during the 2nd kilo, which effected the time quite a bit :mad: The spilt should be more 3.45 / 3.50 at worse to be honest, as this was a consistantly paced affort on a flat course.

I ran this quite hard and was pleased to complete it with no problems (apart from silly satelite stuff!). I recovered very quickly and feel good now.

I have lost speed endurance as expected during the injury and then build up phase. The HR's were high showing a good effort (my max hr is 175).

What do you think of this run?

Bearing in mind my race objectives are - 1 hour race on 1st september then 21k on October 24th - shall I do a normal week 1 of the first 10k Cycle or include some 21k pace tempo work?

Thanks for your support

Dave

[TheEd]

the thing with the first 'hard' run getting back into things is that it could create a fair amount of doubt, however you should not get caught up going down that road as after a few interval sessions you should move to a very decent new level

your recovery should be better that previously of the aerobic work done on the build-up

enjoy going through the transformation

TheEd

[DaveM40]

Thanks for the reply -

i am looking forward to the doing cycles again.

As my main race is the 21k in october and my next race is the 1 hour race in 2 weeks + 2 days - should I do a normal week 1 or included some 21k tempo stuff?

Dave

[TheEd]

the 5 x 2000m session will be more than adequate for the 21km

and if you maintain a long run of around 22 to 25 km on the 1st Sunday you should be fine and then every Sunday is 90 minutes

the 10km program with the long run is more than suffice for the 1/2

rest assured

TheEd

[DaveM40]

Thanks TheEd - I understand. My week 1 this week will be;

Tue - 75 min easy

Wed - 45 to 60 min easy

Thu - 5 x2000

Fri - rest

Sat - Long 22k

Sun - 45 to 60 min easy

Is this ok?

Thanks ... Dave

[TheEd]

it looks good .. one thing we need to monitor is how you feel after the 2k session and that you focus on good leg recovery before the 22k

magic

TheEd

[DaveM40]

Ok TheEd - Good call again.

I will feedback after 2000's and see how the legs are before the long run.

Thanks

Dave

[TheEd]

If you able to maintain the 1hr runs and they actually serve as good rcovery runs then more power to you

I reckon you should manage but do realise that your body will go through 'swings and roundabouts' between Day 3 and Day 8 as it is a fairly intense period

if you get through that period (without any setbacks) then it should be all smiles thereafter

onwards and forwards

TheEd