Build-up for 10k race and HR advice

[aistis]

Hello,
I have started following your programmes couple of weeks ago.

Some backgound info:
I have not been training much during the winter (1-3 40min runs per week) and now I have a race planned for 31st of May. I am currently at the day 17th of build-up period. Feeling quite well now.. today I did a 1hr run @5:14 pace very comfortably. Average HR was 161bpm. I am 23 and my max HR is 212 (well at least was last summer), resting HR is 52. My PB for 10k is 39:40 June 1st last year, I was training hard all summer afterwards but did not race..

I wanted to ask advice regarding recommended HR for easy sessions/hard? And for example when you say "1hr easy with last 15min of 1hr at 65% effort", how do you measure 65%?

Also the second question is what do you think would be better/more beneficial thing to do: to do another 3week buildup cycle and then one 3week race training, or do two race training cycles instead after my 3week buildup?

Thank you,

Aistis

[TheEd]

Hi aistis and welcome

would you consider running a 4k time-trial (preferably on a 400m track) today and provide Heart Rate feedback for each 400m and your finishing time and we shall see where we can take it from there

if we have that feedback then we can better advice you

Thanks

TheEd

[aistis]

Hello,
I'm not sure if today is a good idea since I have been running every day since saturday. I was thinking maybe I could do a 5x8min@75% session today, then rest friday and on saturday there is a local 5k race which I could run. And then I could provide 1km/500m splits & HR. what do you think?
Thanks,
Aistis

[TheEd]

the 4k time-trial is to achieve some sort of assessment based on each 400m split and heart rate

you don't have to do it at full effort and it will give something to work from straight away

and then you can still race Saturday and provide that feedback

Up to you if you want us to be able to work with data earlier or resort to what you mentioned and provide feedback thereafter, your call

TheEd

[aistis]

Hello,

I have done the 4k tt on track today. Weather was not perfect: it was drizzling and little windy (but at least track was empty). I did a 5min warm-up and cool-down. Here are the data:

Lap___Time____Avg HR__Max HR__Total time
1_____1:37_____159_____181______1:37
2_____1:37_____184_____185______3:14
3_____1:36_____186_____188______4:50
4_____1:37_____188_____190______6:27
5_____1:38_____188_____190______8:05
6_____1:38_____189_____191______9:43
7_____1:35_____192_____193______11:18
8_____1:35_____194_____195______12:53
9_____1:33_____196_____197______14:26
10____1:30_____197_____198______15:56

Total time: 15:56
Average lap: 1:35.6
Average HR: 187.3

HR graph is attached.

What would you recommend to do next?

Thank you,

Aistis

[TheEd]

you certainly able to run at a high heart rate .. how long ago did u get up to 212, if I may ask?

very interesting reading

aistis, you can slot in another 3 week-cycle starting from next week and if you can provide further feedback of your heart rates from the 5k it would also be helpful

by the end of the 1000m session in week 2, we should have a far clearer picture of your heart rates according to what 65% etc should be

provide feedback from your event and we will prescribe the 2000m pace for next week

Hang in there a little and all the data will start coming through

Thanks for the feedback

TheEd

[aistis]

Hi TheEd,

I got up to 212 in May-June last year during 5k race..
So, I will try to do the 5k race on Saturday and get back to you.

Thanks,

Aistis

[aistis]

Hello TheEd,
I have done a 5k race today. The race was a two lap trail with a moderate hill (which we had to do twice). Elevation+HR graph is attached. Ok the data:

Lap___Time____Avg HR__Max HR__Total time
1_____4:02_____177_____188______4:02
2_____4:03_____194_____196______8:05
3_____4:12_____198_____201______12:17
4_____4:10_____201_____205______16:27
5_____3:53_____201_____204______20:20

Total time: 20:20
Average lap: 4:05
Average HR: 194
Max HR: 205

So, on Tuesday I will start with the program. What would you recommend for Sunday & Monday. I was thinking about easy 60 & 40min runs..

Thanks,

Aistis

[TheEd]

yeppers the 40 to 60 minute runs should be fine

thanks for the feedback

TheEd

[aistis]

Very easy 45min today:

45 min 10 sec
7.47 km
6:03 min/km
152 bpm