10k & 21k Training

[DaveM40]

Hi TheEd - hope your weekend is going ok. Bit heavy about the bomb blasts in Sweden - crazy stuff.

I did 90 mins yesterday at at HR ave 131 - all ok.

Next week;

Mon - 60 easy

Tue - 6 x 1000 (1) @ 5k pace

Wed - 60 easy

Thu - 75 easy

Fri - rest day

Sat - 5k paced run

Sun 45 - 60 easy

How does that sound?

Dave

[TheEd]

your week ahead looks good and let there be a nice day for the 1000m session

feedback after would be appreciated and then we can look forward

Thanks

TheEd
ps.. the bombing .. I truthfully didn't know about it till you mentioned it, this comes from not watching much news and being somewhat busy

[DaveM40]

I will be doing the 1000's on the treadmill as I usualy do. I find that this allows standard conditions all year round. I also do the 2000's on it, but I do all the other training including the paced runs and 400's outside. Seems to work weel for me .... and it beats the winter.

I will feed back after 1000's on Tuesday ..

best wishes ... dave

[DaveM40]

Hi TheEd - hope you have had good monday.

I did the 1000's today as I felt recovered and and a change of work hours for Tuesay;

lap / ave / max / after rest

3.22 / 153 / 159 / 115

3.22 / 151 / 163 / 120

3.21 / 155 / 166 / 127

3.21 / 157 / 168 / 131

3.21 / 158 / 168 / 136

3.18.5 / 160 / 170 / 133

I worked hard and legs felt good throughout

I had a bit in hand at the end

regards - dave

[TheEd]

nice session D .. edging ever closer to the 3.20 pace .. then 3.15

and a sub 35 minute 10km is also on the cards

TheEd

[DaveM40]

Hi TheEd - bad weather here - ice and snow.

I got the tempo done today, asmy sechedule is altered this week;

I ran this on the treadmill, due to bad weather.

5k in 17:50 @ ave hr 162 / max 168

felt pretty good. Quite hard work.

Dave

[TheEd]

17:50 .. some 20 seconds to go for when 17:30 is a paced run and that will be sooner than later

enjoy the weekend

TheEd

[DaveM40]

Hi TheEd - hows Sweden? It is very cold here, with 10cm of snow :mad:

I got all of last weeks training done though. I amconsidering using the treadmill for some of the easy runs as well as the quality, as snow and ice makes running harder on my legs.

I have week 3 next week. I have a minor XC race in 9 days, so schedule is as follows;

Mon - 60 easy

Tue - 10 x 400 (on treadmill, due to snow on track)

Wed - 60 easy

Thu - Fartlek

Fri - rest

Sat - Fartlek again a nice Christmas Day workout.

Sun - 60 easy

Mon - 40 easy

Tue - 8k xc race (a minor club handicap competition - no pressure)

Then on with week 1 as normal.

[TheEd]

consider another 6 x 1000m session for Tuesday ..

with a 1hr run on Thursday

and then roll into the 8k handicap event

what other events have you got coming up over the next 3 weeks?

enjoy the indoors

Cheers

TheEd
ps.. lots of snow this side .. will drop you a message

[DaveM40]

Hi TheEd - thanks for the advice.

I will do 6 x 1000 Tuesday,.

I have the folowing races in January;

8th - County XC Chanmpionship

15th - league XC rcae

29th - Midland championships

Dave