Build-up for 10k race and HR advice

[TheEd]

Thursday - 30 to 40 minutes light and easy

Friday - the 6 x 1 minute at predicted race pace with 1 minute easy in-between

Saturday - Rest

Sunday - Race

Cheers

TheEd

[aistis]

Hello TheEd,

Training this week:
Monday-rest;
Tuesday: 30min @5min/km HR160;
Wednesday: 5min wu/cd + 3x1km @4min/km r120;
Thursday: 40min @4:53min/km HR168;
Friday: 6x1min @4min/km r60.

Looking forward to the race on Sunday, apparently they say it's going to be very hot..

Cheers,

Aistis

[TheEd]

if it is hot try to run an even paced race

TheEd

[aistis]

Hi TheEd,

Race went quite well. I did it in 40:36. It was not a typical course, with 1st km flat, than 2 and 3 downhill all the way, 4 and 5 uphill all the way and then the rest were flat. The splits were:

4:03
3:52
3:49
4:25
4:14
4:05
4:03
4:05
4:15
3:45

I tried to pick up pace after 7km mark to get a go at sub40 and did first 500m of 8th km in 1:55, but it turned out I could not keep up and I struggled for the next 2km and until the final kick to the finish line.

Starting the next round of the programme today

Cheers,

Aistis

[aistis]

Hi TheEd,

Training this week:
Tuesday: 72:36mins 14.6km @ 4:59min/km;
Wednesday: 30min 6km @ 5min/km
Today: 5x2000m 7:51/7:47/7:47/7:50/7:48. Max HR 190bpm. (Controlled session. It seems that heart rate does not go up so high during 2000s any more).

Thanks,

Aistis

[TheEd]

Hi aistis

this may mean you are adapting to training and getting fitter

it is a good sign

TheEd

[aistis]

Hi TheEd,
Yesterday 25mins easy, because my running partner started feeling bad after 20mins. Today 90mins 18.24km @ 4:56min/km avg HR 158bpm.
Thanks,
Aistis

[aistis]

Hi TheEd,

I have been following the program, did 3:45 1000s and 84sec 400s and set my PB for 5km - 18:35 on Saturday What pace would you recommend for 2000s now?

Thanks,

Aistis

[TheEd]

Congrats A

consider attempting 3.55 to 4mins per k for the 2000's

7.50 to 8 mins

this could be a tough session

How's your knee?

Cheers

TheEd

[aistis]

Hi TheEd,
I felt very tired today.. decided to do 4x2000s rather than 5 - did 3x7:50 and 1x8:10 (started this one slowly @4:10min/km and then build up to 4:05 because HR was 200 at the end of 3rd rep). I am moving between houses now, so a lot of work to do.. will hopefully start getting back into normal routine next week. Knee is perfectly fine, no problems for last 2 weeks at all.
Cheers,
Aistis