10k beginner - looking to improve.

[TheEd]

well done B

you have set your marker and now you can work towards new goals

Take a look at the sub 45min 10k program and look to start with day 1 on Tuesday

Please let me know your thoughts

TheEd

[bmclough]

Wow! That looks a lot tougher, but I suppose its a case of no pain no gain. :yikes:

The next 10k on the list is Dec 6th so will get a few cycles of this completed before it.

I will be doing 2k Reps a minute faster and 1 k reps 30 secs faster than the last time out. Will I just jump in and see how it goes?

Also anything marked easy run or easy distance, I assume HR should < 150?

I will provide feedback on Friday (Rest day) on how the first 3 days went.

B.

[TheEd]

Hi B

if you want to do sub 45min those are the sessions you need to be able to do and I am speaking specifically about Thurs and Tuesday

In each of my replies I keep mentioning the importance of 140 bpm now maybe you will try your utmost to achieve it when approaching Thursday and Tuesday sessions

those 2 sessions make the program

When you attempt the 2k intervals on Thursday this week, attempt to achieve the pace, don't make the incline on the treadmill too high.

Start off at that pace and if you start dying, sorry but you have to keep going, the session must be completed, even if you do not achieve the times.

This session is all about completing the session no matter if you have to walk to finish it.

Once you harden to this session everything will seem a luxury, even races will seem easy

Cheers and enjoy

TheEd

[bmclough]

Hi TheEd,

The following is the output from my last 3 days. Have a read and let me know what you think.

Tues 30/09/2008

Run Type: Outdoors
Gradient: n/a
Duration: 1:10:11
Avg HR: 145
Max HR: 158
Distance: 10.5km (Mapmyrun)

Wed 01/10/2008

Run Type: Threadmill
Gradient: 0.5
Duration: 0:30:00
Avg HR: 142
Max HR: 154
Distance: 4km

Thurs 02/10/2008

Run Type: Threadmill
Gradient: 0.5
Started with 5 min jog

Rep 1 (2k):
Starting HR 105,Finish HR 180,Duration 9:28
Rep 2 (2k):
Starting HR 124,Finish HR 184,Duration 9:18
Rep 3 (2k):
Starting HR 134,Finish HR 184,Duration 9:32
Rep 4 (2k):
Starting HR 127,Finish HR 184,Duration 10:11

Max HR 188

Ended with 5 min jog

The legs started to go in the middle of the 3rd Rep and I eased off a bit. The 4th rep was about just getting through it this week. Might of pushed a bit harder but next time I have room for improvement. Not near the 8:50 marker yet though.

Looking forward to the rest today and a weekend of easy running.

Cheers,
B.

[TheEd]

Not to fear B

that session is a session and it will determine your progress through the program

It makes the runner hardy and able to cope with racing

The secret is to simply do the session, once you do your 3 week cycles that session becomes the dreaded session but it makes everything else easy in comparison

watch how you will enjoy the 1000's next week

and it can be tough on the concentration doing the sessions on the treadmill, making racing on the road even more enjoyable in the future

You will become hardy so enjoy discovering more about yourself

well maybe a silver lining way of putting things

Cheers

TheEd

[bmclough]

Hi

Here is the output from the last 5 days of training.

5th Oct 2008
Rest Day

6th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 1:24:28
Avg HR: 147
Max HR: 155
Distance: 12.5km (GPS Watch)
Worst weather I have run in, rain, rain, rain.

7th Oct 2008
Forced Rest Day Due to very sore left thigh muscle

8th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:31:58
Avg HR: 143
Max HR: 151
Distance: 4.2km (GPS Watch)

9th Oct 2008

Run Type: Threadmill
Gradient: 0.5
Started with 5 min jog

Rep 1 (1k):
Starting HR 119,Finish HR 170,Duration 4:44
Rep 2 (1k):
Starting HR 111,Finish HR 176,Duration 4:35
Rep 3 (1k):
Starting HR 126,Finish HR 181,Duration 4:35
Rep 4 (1k):
Starting HR 127,Finish HR 180,Duration 4:34
Rep 5 (1k):
Starting HR 133,Finish HR 180,Duration 4:32
Rep 6 (1k):
Starting HR 133,Finish HR 183,Duration 4:28

Max HR 184

Session length 27:28

I was very happy with this session and yes compared to the 2k session I love it. I had something in the tank to speed up as well so I should be able to shave more of this in a few weeks time.

Looking at the days ahead on day 12 I need to do a paced 5k run, I plan to do this outside so the results should be interesting. The roads I have in mind have plenty of incline and decline as well.

Should I go for broke on this or what pace would you recommend?


Cheers B

[TheEd]

Nice session B and with this things can only get better

pace for 5k .. a good rule of thumb is the time you would like to run for 10k .. you run that for the 5k .. this gives you the opportunity to learn pace judgement at the same time.

Keep me informed as to how your legs feel, it is still early days and these schedules are often only rewarding after 3 repeats

Nice going

TheEd

[bmclough]

Thanks, The legs are good today but after the 2k session last week they were very tired.

A further question: When repeating these sessions where will the first session finish and the second begin in the case where no race will be happening.

In my case I note the schedule has a race for the 18th of October. Do I run the race distance on this day to measure progress or should I restart from the beginnning?

B.

[TheEd]

remember it is only the 7th October and 'hopeful' prediction was

1000's in 4.30 @ 177 bpm by month end

that will show a dramatic improvement so something to watch out for

as for the 18th October .. maybe consider racing a 5k or even a 4k

it is nice to have a marker after a cycle and it helps to become aware of how it feels to test oneself according to the cycle of the schedule

any feedback regarding am/morning pulse?

Cheers

TheEd

[bmclough]

8/10/2008
Run Type: Threadmill (Easy)
Gradient: 0.5
Duration: 0:30:00
Avg HR: 140
Max HR: 146
Distance: 4.01km

9/10/2008
Run Type: Outdoors (Easy)
Gradient: n/a
Duration: 0:59:28
Avg HR: 144
Max HR: 152
Distance: 8.44km (GPS)

10/10/2008
Rest

11/10.2008
Run Type: Outdoors (Paced)
Gradient: n/a
Duration: 23:20
Distance: 5.00km (GPS)
Splits:
1k - 4:49(Time) 167(Avg HR) 179(Max HR)
2k - 4:42(Time) 179(Avg HR) 183(Max HR)
3k - 4:42(Time) 182(Avg HR) 184(Max HR)
4k - 4:36(Time) 182(Avg HR) 185(Max HR)
5k - 4:29(Time) 183(Avg HR) 187(Max HR)
Notes: Last Kilometre was very tough, however the first one was too conservative. Learned a little bit about myself and what I will need to do to get below 22:30. My pace is 10 seconds off on average which is not bad.

12/10/2008 (Easy)
Run Type: Outdoors
Gradient: n/a
Duration: 1:00:50
Avg HR: 145
Max HR: 151
Distance: 8.63km (GPS)

Questions on coming week.
1. Can you explain a little more about tuesday's session, it may be on the threadmill as I am think I have to work late.
2. There is no race that suits this weekend so will i do the 4k time trail? Should I do 10k?
3. Mileage seems low this week? Is that on purpose?

I will work on the waking HR figures over the coming week.

Thanks. B.