10k progression running 3-4 times a week

[TheEd]

Thor, you seem to be coping easily with the 2k session

a nice long run this weekend should be in order

TheEd

[Punkthor]

May 6th: 90 min easy run @ 7.08/km
HR: 130

I focused on keeping HR down and good cadence, hence the low speed. Am I doing the long run right? So much contradicting info out there..

[TheEd]

For now this is fine Thor.

Better to be more safe than sorry, as you get fitter we can change pace etc

for your other easy runs, you can hover between 140 to 150, this is for the 30 to 40 minute runs

remember, you coming back, so no hurry

all looks good for future development

TheEd

[Punkthor]

Alright, thanks TheEd, that helps a lot. Between 140-150 should up the tempo. Couple of easy runs the next few days and then intervals on tuesday. Should be good

[TheEd]

the more runs the athlete is able to put together, the better higher quality sessions can be done at a later stage

you are progressing well, to the running stage

TheEd

[Punkthor]

May 7th: Easy run 30 min @ 5.56/km.
HR: 142

May 8th: Knocked out with fever and an upset bowel system. Shall I elaborate? :laugh:

May 9th: Rest and recovery from sickness.

May 10th: Easy run 30 min @ 5.45/km
HR: 143

May 11th: 5x1k with 60 sec rest. Intervals were done back and forth at a 1k long strip with an elevation (and some headwind today) in the one direction. Laps 1, 3 and 5 were done in that direction.

Lap 1: 1k @ 4.45/km
Avg HR: 154. Max HR: 161

60 sec rest: HR drop to 118

Lap 2: 1k @ 4.43/km
Avg HR: 152. Max HR: 159

60 sec rest: HR drop to 120

Lap 3: 1k @ 4.43/km
Avg HR: 159. Max HR: 168

60 sec rest: HR drop to 127

Lap 4: 1k @ 4.42/km
Avg HR: 156. Max HR: 162

60 sec rest: HR drop to 129

Lap 5: 1k @ 4.39/km
Avg HR: 162. Max HR: 170

Btw, don`t know if it matters or not but, on these quality workouts, is average heartrate enough or would you also prefer to know max HR on each lap?

[TheEd]

Thor, hope you feeling a little better now

as for HR .. if you able to provide max HR and occasionally give what the HR drops to during the rest period is would be great

hope this helps

TheEd

[Punkthor]

Thanks TheEd. Yes, I feel back to normal again so all good.

I`ll post max HR in addition to average HR on quality sessions from here on and what it drops to during rests. Tomorrow I rest and Saturday is a short (1,8k) uphill relay race. Next week I start the cycle over again so it lines up neatly with the 10k race at the end of may. Sound OK?

Thanks again!

[TheEd]

sounds good Thor, you can put a longer run in on Tuesday

and for the 2k session on Thursday, run the first 2k at normal past pace and then look to increase the pace of the next 2 x 2k by 5 seconds per k

in this cycle for the 1k session, depending on how the faster pace of the 2k session goes, you can increase the pace of the 1k session by 5 seconds per k and add an extra 1k, to give you 6 x 1k

hope this all makes sense and that it is all successful

TheEd

[Punkthor]

I was about to ask you if I should do anything with the pace on those sessions, so thanks! As for this week I have to shuffle things around to make most of the sessions. Norway`s national day on wednesday and a really busy day on thursday as well. The plan is to do the 3x2k today, easy tomorrow, rest wedensday, easy thursday, long run friday and 6x1k on sunday. Hope it doesn`t screw up the thoughts behind the plan too much.