10k Training Advice

[jd912]

Hi theEd,

yes i was pleased with latest race.

In fact, my interval reps are getting quite consistent:

Latest 5*2k (out & back)
------------------------
1) 7:53 (avg hr=149) (max hr=162) (r90 hr=120)
2) 8:07 (144) (166) (123)
3) 7:55 (154) (166) (128)
4) 8:04 (155) (162) (133)
5) 7:59 (157) (165) (129)

Latest 6*1k (on 400m track)
----------------------------
1) 3:51 (149) (157) (117)
2) 3:50 (153) (161) (121)
3) 3:47 (155) (161) (124)
4) 3:46 (156) (161) (125)
5) 3:49 (155) (161) (123)
6) 3:44 (156) (162) (120)

As I said in previous post, this is my 4th cycle. Do you think I should rest after this cycle or complete another?

Ta,
Joe

[TheEd]

this is a very good time to log how you feeling as to whether you need a break .. a break is recommended normally after a number of races as well as to avoid 'staleness'

so you could continue now if you do not have races to see how long it takes before you feel a little jaded and then you have that data for the future, so u can avoid getting stale and can know when exactly to take a break

so .. over to you

TheEd

[jd912]

Hi theEd,

I've just done back to back 10k races:

23/10/11 - 39:31

30/10/11 - 39:51

Latter was on quite a hilly course.

Needless to say I am really pleased with progress. Think I might do one more cycle before the off training period.

Cheers for putting this programme together,
Joe

[TheEd]

great going Joe ... enjoy the next cycle and then we can chat about the off-period and build-up

cheers

TheEd

[jd912]

Hi theEd,

Happy new year & all that.

Well I didn't end up doing another three week cycle. I decided to free-style it a little by doing a couple of cross country races, a couple of 5Ks and a couple of 10Ks.

I got a new personal best at 10k of 39:14. Plus did one just after Christmas in 39:20.

I also got new personal best at 5K - 19:29 after week off due to being ill. Think I should be aiming for sub 19 next time.

I've just started the "Off Cycle" program and wondered what Heart Rate should I aim for? I've done three days of the program at about 120bpm. What do you suggest? In my races my HR usually peaks around 170bpm.

Cheers
Joe

[TheEd]

nice going Joe .. for the easy runs look to keep the pulse below 140 or around 140

this may seem slow at first however that would be correct

Cheers

TheEd

[jd912]

Hi TheEd,

Just a quick question about the heart rate.

If I've calculated correctly, 140 would be about 75%. Wouldn't that be too high for the Off Training period?

This is how i calculated:
Max = 172
Rest = 50
75% of MHR = ( 172 - 50 ) * 0.75 + 50 = 141bpm

Have I worked it out correctly?

Cheers, Joe

[TheEd]

that would be the normal application however see what pace you are running at for 140 bpm .. for this period you can lower it to 130 bpm

we still learning about your heart range

so do provide feedback according to the pace for both 130 and 140 bpm

thanks

TheEd

[jd912]

Hi theEd,

Here is HR and pace data from last two easy runs:

Yesterday: Avg Pace: 6:03 /km, Avg HR: 121bpm, total time: 38mins
Today: Avg Pace: 5:12 /km, Avg HR: 130bpm, total time: 49 mins

Tomorrow will try to do workout at 140bpm & give feedback.


cheers for all help, I really appreciate it
Joe

[TheEd]

thanks for the feedback

TheEd