How to train

[Raginglynx]

Day 6, 2nd build up
75min easy and totally relaxed – time on feet
Lap Distance Time Avg Pace Avg HR Max HR Cadence
1 13.52 1:15:13 5:34 133 148 90

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[TheEd]

Hi C .. you can start on the strength training sessions now

do another cycle of the build up program and then at the end of that you do a 4k time-trial we take that to see at what pace your 2k and 1k sessions start at

then from there you can see how cvlose you are to the sub 37 minute goal

Cheers

TheEd

Great! Looking forward to learn how to

When do you think I should start with the 1k and 2k sessions. And what program should I go onto if I aim for sub 37 this year?

Do you think the 500 bodyweight workout is favourable for my running towards progress? At which program should I do it then to get the most out of the strength training?

rgds,
Christian

[Raginglynx]

It felt good. Very cold though

Day 8, 2nd build up
1hr easy and totally relaxed - at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Cadence
1 10.81 1:00:44 5:37 131 148 91

[Raginglynx]

Felt good to speed up a little in the end. Looking forward to whats coming later

Day 9, 2nd build up
1hr easy with last 15min of 1hr at 65% effort

Lap Distance Time Avg Pace Avg HR Max HR Cadence
1 7.93 45:01 5:41 132 143 90
2 3.49 17:41 5:04 152 160 91

rgds, Christian

[TheEd]

Read through DaveM40's thread

http://www.time-to-run.com/forums/showthread.php?t=1124

to see his development and the level he is working on for inspiration

Cheers

TheEd

[Raginglynx]

Very inspiring

Today I had sore muscles from the strength training yesterday. Mainly in the back and the thighs.. That's the reason my HR was so high compared to pace

Day 10, 2nd build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Cadence
1 9.71 1:00:18 6:13 138 152 90

rgds,
Christian

[Raginglynx]

It felt a little better in the legs today. Actually quite much better from yesterday.

Day 11, 2nd build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Min HR
1 1.74 8:01 4:37 157 167
2 0.343 1:49 5:48 147 159 141
1 1.82 8:46 4:49 160 165
1 0.331 2:00 6:05 147 163 141
1 1.66 8:07 4:53 160 167
1 0.304 1:51 6:06 147 160 142
1 1.62 7:59 4:56 160 174
1 0.320 2:00 6:14 152 165 144
1 1.6 8:00 5:00 163 172
1 0.320 1:59 6:12 153 162 147

rgds,
Christian

[TheEd]

That is the danger of leg strength training, it can have a negative impact

you should look to see that you are not overdoing things, so that the strength training enhances and doesn't break down .. we have always recommended the light strength training sessions to start with .. see link

http://www.time-to-run.com/strength/

then also note the easy sessions to start with

its a good place to start as they low risk and can be developed on, just like the running foundation you doing now

TheEd
ps.. happy new year

[Raginglynx]

Hi TheEd!

I hope the beginning of the year has been great for you - any new years promises for 2011?
Me myself will try to not overdo things as much as I sometimes do - and of course run a 10k sub 37

I also hope that the project we've been speaking about will turn out successful.

Todays run was hard to do since it was very slippery here. I chose to run on plain ground and did intervals of speed and very easy pace to try to simulate the hills.

One great thing was that I really felt recovered in the body and the speed intervals made me want to run faster and faster. A great feeling. Hope it holds.

Day 13, 2nd build up
40 to 50min over rolling hills - work the hills

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 8.54 47:48 5:36 138 164 91

PS. I read the strength training link. Great stuff! To be honest the 500 workout isn't very hard. It's only made up of bodyweight training with many reps. The reason for my sore muscles is that I hadn't done it in a while - I hope :S

[TheEd]

good to hear that you are coming along nicely .. which is as planned

a good foundation should set you up to work towards that 37 minute goal

block by block

Cheers

TheEd
ps.. been a good new year