How to train

[Raginglynx]

and the others 10 seconds per k quicker

TheEd

Yes, it sure feels great

But I mean the 10 s faster runs - Which days in the running program http://www.time-to-run.com/training/10k/sub40.htm is that applicable for?

And is it 10 s faster than what each day in the program indicates? Or is it 10 s faster than 3:55/k?

Cheers,
Christian

[TheEd]

The 2000m session pace = 3.55 to 4 minutes per k for 7.50 to 8 minutes

The 1km session is 3.45 to 3.50 per k

which is 10 seconds per k quicker

TheEd

[Raginglynx]

Thanks TheED!

I have done the 2k sessions now, by the way.. They went ok..
Not perfect.. I couldn't handle the head winds good enough.
It didn't matter that I had tail wind almost half of the time.
Probabaly not strong enough

But it was descent anyway.. I had a total right below 40 minutes..

I will upload the exact data later today

Cheers!

[Raginglynx]

Day 3, sub 40 program – 2nd round
start with 5x2k R90 (3.55 to 4.00 per k)
Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Wind
1 2.01 7:56 3:57 164 184 104 Tailwind
2 2.00 7:57 3:59 173 192 122 Headwind
3 1.99 7:56 4:00 176 187 129 Headwind
4 2.00 7:53 3:57 178 191 139 Tailwind
5 2.00 8:00 4:00 181 191 127 1st half Hw, 2nd Tw

//Christian

[TheEd]

you happy with this session?

all sub 8's must give you a fair amount of confidence things are moving in the right direction?

nice going

TheEd

[Raginglynx]

Yes, I'm quite pleased.. I only feel that I had to struggle very much to keep below 8.00, but you're right - things do go in the right direction

Thanks!

[Raginglynx]

Today's run was a nice one. I didn't feel like it first, but once I got out there everything felt perfect

Day 5, 2nd sub 40 10k round
longest run - 'time on feet' up to 1Hr 30min
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 15.67 1:32.34 5:54 132 168 91

[Raginglynx]

Yesterday I felt an indication to shin splints in my left leg.. It must be because I switched to 1 hour sessions this week instead of the 30 min I've been doing for some weeks by mistake..

Anyway, I took it very easy today instead. And I didn't feel anything neither during the run nor after..

Day 6, 2nd sub 40 10k round
1 hour easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.34 1:00.38 5:52 131 147 91

[Raginglynx]

Today I did the 1k intervals, which felt fine

I've felt a strain in the back of the right thigh when walking.. It's just a small one.. But I don't feel anything when running, so I guess that's a good thing

It was very windy at the intervals, but fortunately it went allright anyway

I'll also put my run from yesterday here

Day 7, 2nd sub 40 10k round
10k easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.00 58:58 5:54 133 203 90

Day 8, sub 40 program - 2nd round
start with 6x1k R60 3min 45 to 3min50
Lap Distance Time AvgPace AvgHR MaxHR HR After 60 sec rest
1 0.997 3:53 3:54 162 175 126
2 1.01 3:55 3:52 171 181 126
3 1.02 3:42 3:39 174 183 128
4 1.00 3:46 3:46 175 188 129
5 1.00 3:47 3:47 176 186 136
6 1.01 3:52 3:49 181 191 138

[TheEd]

be very cautious with the 'niggle'

did you run directly into the wind at any time during the 1000m?

the recovery pulse drops well enough

TheEd