10k progression running 3-4 times a week

[TheEd]

should be fine Thor, main aim is to have you running and enjoying it

onwards

TheEd

[Punkthor]

May 13th: Relay race. 1,8k uphill @ 5.21/km. Avg HR: 173. Max HR: 181.

May 14th: Rest

May 15th: 3x2k with 90 sec rest.

Lap 1: 2k @ 4.52/km. Avg HR: 160. Max HR: 167.

Rest 90 sec. HR drop to 125.

Lap 2: 2k @ 4.48/km. Avg HR: 163. Max HR: 169.

Rest 90 sec. HR drop to 129.

Lap 3: 2k @ 4.43/km. Avg HR: 164. Max HR: 171.

[TheEd]

Great Thor
we going to look to increase your 2k session to x 4 in the next cycle

let's see how your 1k session goes

all good

TheEd

[Punkthor]

May 16th: 30 min easy @ 5.41/km. Avg. HR: 139.

May 17th: Rest

May 18th: 90 min long run - 14 km @ 6.26/km. Avg. HR: 134.

[Punkthor]

May 19th: Easy 30 min run @ 5.41/km. Avg. HR: 140

May 20th: 6x1k with 60 sec walking rest. Lap 1, 3 and 5 slightly uphill and head wind. Opposite conditions on lap 2, 4 and 6.

Lap 1: 1k @ 4.40. Avg. HR: 151. Max HR: 161

60 sec walk. HR drop to 119.


Lap 2: 1k @ 4.40. Avg. HR: 153. Max HR: 160

60 sec walk. HR drop to 128.


Lap 3: 1k @ 4.39. Avg. HR: 161. Max HR: 169

60 sec walk. HR drop to 134.


Lap 4: 1k @ 4.39. Avg. HR: 159. Max HR: 165

60 sec walk. HR drop to 133.


Lap 5: 1k @ 4.35. Avg. HR: 163. Max HR: 171

60 sec walk. HR drop to 136.


Lap 6: 1k @ 4.21. Avg. HR: 163. Max HR: 170.

Last lap I decided to not pay attention to pace on my watch and run hard but controlled.

[TheEd]

very well controlled session

nice going

how are you feeling currently?

TheEd

[Punkthor]

Thanks, TheEd! I feel good. Sleep has been good and I have made all the sessions. However, last two days has been easy runs and today I rest, which feels really good.

Any recommendations on pacing for the 5k session tomorrow?

[TheEd]

Hi Thor, great to hear

for the paced run, start off at 5 minutes per k and then go faster the last 1km according to how you feel

do not go too hard, be controlled when increasing the pace

enjoy

TheEd

[Punkthor]

May 21st: Easy 30 min run @ 5.37/km. Avg. HR: 140

May 22nd: Easy 30 min run @ 5.25/km. Avg. HR: 140

May 23rd: Rest

May 24th: 5k paced run

2,5 km @ 4.53/km. Avg. HR: 163. Max HR: 169

2,5 km @ 4.48/km. Avg. HR: 170. Max HR: 173

This run did not feel good at all, as you can probably read from the HR. I could not have done another 5 km at this pace. In fact, I struggled to finish the workout and would happily have ended it at 2,5 km. I have no idea what went wrong today. The 3x2 km and 6x1 km sessions have felt really good (and they`ve been faster) and today suddenly I felt awful. The only thing different from other days I suppose is hotter weather (around 23 degrees C today).

Guess I`m both surprised and a bit disappointed.

Any views on this, TheEd?

[Punkthor]

May 25th: 10km easy run @ 6.15/km. Avg HR: 133

May 26th: 30 min easy run @ 5.40/km. Avg HR: 143

May 27th: 3x5min 10k pace with 1 min easy.

Lap 1: 5 min @ 4.44/km. Avg HR: 159. Max HR: 169.

1min easy. HR drop to 154.

Lap 2: 5 min @ 4.43/km. Avg HR: 164. Max HR: 171.

1min easy. HR drop to 160.

Lap 3: 5 min @ 4.39/km. Avg HR: 167. Max HR: 170.