30 weeks to sub 36 10k

[meuser]

Today's Workouts
Swim: 2500m
Run: 30min Fartlek Avg HR 141, Max HR 162

I don't have a race this weekend so should I do a 10k or 4k time trial? This is the end of my first 40min 10k session.

Thanks,
Brandon

[TheEd]

4k time-trial should be good

sorry for only seeing this now

TheEd

[meuser]

Day 19 - 4k Time Trial

Total Time, Avg HR, Max HR
15:30.4, 173, 183

Split, Time, Avg HR, Max HR
1, 3:55.7, 159, 172 (9.5)
2, 3:54.7, 174, 177 (9.5)
3, 3:50.5, 178, 181 (9.7)
4, 3:49.5, 181, 183 (9.7)

1 cycle down. 10 seconds fast than my last 4k time trial.
Unless you recommend something else I will start another 40min 10k cycle.

Also, do you recommend any supplements during this phase of training?

Thanks!

[meuser]

Monday - Rest (Feeling tired)

Tuesday
AM - Swim 2500 meters
PM - Run 30min EZ then 3 round weight lifting (~10 minutes)

[TheEd]

Hi meuser, are you talking 'nutrition supplements'?

you can go through the same routine with the same pace for the 2k session

then look to run the last 2k faster

if you are able to achieve this then report back and we can discuss the 6 x 1k session next

TheEd
ps.. (for your reference) I suggest you read a few initial posts in this thread and then shoot towards the end to see development
http://www.time-to-run.com/forums/showthread.php?t=2974

[meuser]

Cycle #2

Day #1
60min
Avg Hr - 131
Max Hr - 141
This felt too easy.

Weight - 171.2 lbs (77.7 kg) (I'm a little heavy race weight ~72kg)

For supplements all I do now is drink a protein shake after a workout. Should I be taking BCAA's or Creatine?

[TheEd]

OK meuser .. for now I wouldn't get too much into the other types of supplements but would instead look to see if your current diet is sufficient for your training

best to have the basics in place before considering supplementation

breakfast
snack
lunch
snack
dinner
snack

are you anywhere close to the above mentioned routine?

TheEd

[meuser]

Cycle #2
Day 2
Cycle 35min (Threshold)

---

Day 3
5x2k

Split,Time,Avg HR,Max HR
1,7:52.7,158,172
2,1:29.5,139,170 (rest)
3,7:48.2,166,175
4,1:18.6,149,174 (rest)
5,7:50.7,171,178
6,2:25.7,141,177 (rest - lost track of time)
7,7:51.1,172,181
8,1:33.1,159,180 (rest)
9,7:46.3,178,185

Weight 169.2 lbs (76.9kg)

Pushed the last 2k it was pretty hard, as you can see from my HR.

For meals during the day I typical x6. I need to eat more natural/unprocessed, but its a work in progress.

So what next for the 6x1k session?

Thanks!

[TheEd]

meuser .. when we finalise the new TRI programs based on the 10k program structure it will be noted that Day 3 to Day 8 are the most important days for development

during the adaptive time to the cycles, it would be wise to save yourself for the quality run sessions

that way you can get the most out of the core 5 x 2k session

ok .. we will get more to this in the end

6 x 1k Tuesday is 10 seconds per k quicker than the 2k pace

so if 2k pace 3.55 look to run 3.45 per k

hope that helps

TheEd

[meuser]

Cycle #2
Day 4
Run 80min
Avg HR - 126
Max HR - 137

Can I bike 60min in place of 30 min EZ run for Day 5?