10k training for Mountain Running

[kiskiw]

Right so am I starting the day 1 on monday and running the 2km on wednesdays.

Also the 2km could I run 4 x 2.5km on a rail trail. there is a 2.5km section near my house and frankly to tracks around my place are in use or useless.

thoughts?

Keith

[TheEd]

is it possible to start on a Tuesday? the reason for this for balance to use the 1st weekend training to its potential

would sincerely prefer 2km due to the nature of the session and the experience generated from the use of the 5 x 2km routine

if you have no choice bit to do 2.5 then so be it

however if you able to provide me with heart rate data then all the better

Thanks

TheEd

[kiskiw]

starting on tuesday works great. I ran last night, the first since the 100 miler and felt good structrually and legs seemedto bounce back but some easy runs leading into a 90min run would be better I think

yeah 2km is fine. I don't own a heart rate monitor but could bye one in a week or so so the first run thorugh the program may not have that data.

Do I have to do it on a track or is a flat rail trail ok?

Cheers
Keith

[TheEd]

no need to rush towards the heart rate monitor, let's work through the first cycle to see how we go

if at all possible, the 2k and 1k sessions to be done on a 400m tartan track .. the main benefit from this is learning superb pace judgement

with the 400m or even 100m splits you able to see what effort is needed to maintain pace through the various splits which is a great asset to develop

keep the easy runs to every 2nd day for now, we must be most careful not to rush into the 2k session too quickly as it could cause chronic fatigue to set in which is of no use for your development from these cycles

caution is best approach as the 2k session is certainly a killer

TheEd

[kiskiw]

Alright track it is. What kind of hill session did you have in mind? I really love hills just about my favorite thing to do!.

The 2km and 1km on a track is something I've never really did befor. Should I use a spike or will my racing flats be ok?

Would you like the 100m splits or would the 400m be good enough.

Legs today feel pretty good, the feet are pretty ugly but not too sore hope to head out to some trails today a go for a spin.

Thanks for all the imput!

Cheers
Keith

[TheEd]

racing flats never spikes

and the 1k splits are fine .. we will introduce hillwork in the next cycle however you more than welcome to include a light hilly course on your longer runs

you may suffer a little the day after the 2000 session so keep this in mind to go easy

almost there and good to hear the legs are feeling comfortable

TheEd

[kiskiw]

Ok I'm still not fully recovered yet the last 2 days have been good but not great. Legs are feeling better but a few more easy days and I will start next tueday. Will give me a good amount of rest time to start some training again.

Looks like I have about 40+ days till a 25km trail race. has about 1000m of acsent and most of it on a ski hill so well see how this goes. Race is on November 14th.

Wish I could start today but I think a few more days will get me to the track with a bit more jump in my step and without the higher risk of injury.

Cheers

[TheEd]

better to be more cautious

TheEd