How to train

[Raginglynx]

That warms a lot thank you

How do you think I should handle my 500 workouts for best running performance?
I know I shouldn't be doing them between day 3 and 8, but are there better or worse days?
Which are the days of the programs when it would be preferable to do the workouts to take benefit from them?

I really appreciate your efforts to help

Thank you!

[TheEd]

you can do the 500 on the day before an easy run .. so the day before, do the run before the 500 session

this will take time for your body (legs) to adjust to so make sure you cautious

Cheers

TheEd

[Raginglynx]

Maybe a dumb question, but does only the 30 min runs count as easy or both 30 min and 1 hour relaxed runs?

[TheEd]

with the 30 minute runs we mention easy because the runner can run too hard because it is such a short run

for a 1hr run the runner is less likely to run as hard but it is also an easy run

for both runs work on 10km time plus 1 minute per km slower

with development these runs take care of themselves but in the early days these runs serve to fill the gaps and provide consistency

hope this helps

TheEd

[Raginglynx]

I see

Here's the data from yesterday and today. Everything has felt good and relaxed.

day 13 - 1 hour easy

Distance:12,19 km
Avg pace: 04:55
Avg HR: 150
Max HR: 163


day 14 - 30 min easy

Distance: 6,33 km
Avg pace: 04:44
Avg HR: 146
Max HR: 158

[TheEd]

seems OK and with further training we will know if your easy runs are not too taxing (too hard)

cheers

TheEd

[Raginglynx]

It felt good all through.

Lap 1
Time: 00:01:30
Avg HR: 159
Max HR: 173
Avg Cadence: 90
HR after R60: 126

Lap 2
Time: 00:01:26
Avg HR: 159
Max HR: 173
Avg Cadence: 88
HR after R60: 122


Lap 3
Time: 00:01:27
Avg HR: 156
Max HR: 178
Avg Cadence: 89
HR after R60: 125

Lap 4
Time: 00:01:25
Avg HR: 160
Max HR: 179
Avg Cadence: 88
HR after R60: 131

Lap 5
Time: 00:01:24
Avg HR: 169
Max HR: 185
Avg Cadence: 88
HR after R60: 137

Lap 6
Time: 00:01:26
Avg HR: 165
Max HR: 182
Avg Cadence: 89
HR after R60: 138

Lap 7
Time: 00:01:25
Avg HR: 164
Max HR: 180
Avg Cadence: 90
HR after R60: 136


Lap 8
Time: 00:01:23
Avg HR: 164
Max HR: 181
Avg Cadence: 88
HR after R60: 144

Lap 9
Time: 00:01:24
Avg HR: 165
Max HR: 180
Avg Cadence: 90
HR after R60: 143

Lap 10
Time: 00:01:26
Avg HR: 168
Max HR: 182
Avg Cadence: 89

------------------------------------------

Summary including resting periods
Time: 00:23:22
Avg HR: 160
Max HR: 187

[Raginglynx]

Today I felt tired in my legs while running.

Distance: 8,18 km
Avg pace: 04:53
Avg HR: 151

[TheEd]

before running tomorrow check your waking pulse and then maybe consider a day off if the legs feel tender while walking

TheEd
ps.. also refer to 01.11 post - seems OK and with further training we will know if your easy runs are not too taxing (too hard) .. this could be a signal of everything catching up

[Raginglynx]

Hi there!

I checked up my pulse in the morning. It had an avarage of 52 over 6 minutes. However, I tried to run for 30 min at first. It felt straining for the legs in the beginning, so I thought about not fulfilling all, but after 20 min it started feeling alright, so I continued with the whole program for the day.

The 30 min
Avg pace: 4:46
Avg HR: 145


Lap 1
HR: 147

Lap 2
HR:148

Lap 3
HR:146

Lap 4
HR: 126

Lap 5
HR: 148

Lap 6
HR: 146

Dont ask me of the 126 HR on lap 4, because I don't know. Probably the HR monitor just was unreliable

Today I've taken the day off like I should

Regards,

Christian