Build Up Period

[TheEd]

Great O

consider the Off Period

http://www.time-to-run.com/training/10k/offtime.htm

followed by the Build Up

http://www.time-to-run.com/training/10k/buildup.htm

you should come back stronger

keep us informed and enjoy

TheEd

[OsirisD]

Hi Ed! I hope everything's ok .

I just wanted to say that I haven't started the buildup. I've mostly done easy 40min runs 2-3 times/week + some strength training.

I plan to start the buildup in January and do it for at least 6 weeks. The reason behind this is that in January the temp will probably be around -10 deg C and I won't be able to do fast sessions. Easy running will be ok. So by the middle-to-end of February hopefully I'll be able to start on the cycles.

Unfortunately I still have an issue with my easy run pulse/pace combo... I struggle to not let my pulse go above 151bpm while easy running(133->151 is my aerobic zone interval).

I'll do a 'test' next week where I'll aim for a pace of 5.30/km for a 30-40min run and see where my HR's at. My 10k pace should is around 4.15-4.20/km so 1min slower as per your HR training article.

[TheEd]

during this period, try to keep the pulse and intensity at a relaxed state

when you return to the 1st 2k cycle it should be tough, but by the end of the cycle you should move to a new level

good to hear from you

TheEd

[OsirisD]

Hi Ed,
Just dropping by to wish you and your loved ones a Merry Christmas and a Happy New Year!

See you next year!

[TheEd]

good to hear from you O

hope all is good your side and that 2018 brings us all we aim for

or near

TheEd

[OsirisD]

Hey Ed,
Just started Tuesday with the 1'st cycle of the build-up. I'm planning on doing at least 2 cycles before the 10k cycles.

Regarding day 5, if I can't run hills what do you recommend I do? Increase time on feet or a bit faster pace... ?

At the moment I'm running at a pace of 6:20-6:30/km, with avg HR at around 145bpm.

[TheEd]

if you can't manage the hill session then do 1hr paced, 150 up to max of 160 bpm

hope all is good

TheEd

[OsirisD]

Ed, it's not that I can't manage it.
The problem is that I don't have hills around my home. And I can't go trail running because of extreme mud..

All is good, easing back into things

[TheEd]

manage being, if you not able to do the run for any reason then

the alternative

which is what you doing

all good TheEd