Hi TheEd
Here's the final runs of the first build up cycle..
6 April
5 X 8 mins Fartlek
1km WU and 1km CD @ easy pace
2 min recoveries @ easy pace
Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.82 / 155 / 161
2 / 4:18 / 1.86 / 159 / 167
3 / 4:14 / 1.89 / 162 / 169
4 / 4:14 / 1.89 / 164 / 170
5 / 4:13 / 1.90 / 164 / 171
Previous 5x8min session from 29 March:
Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.83 / 156 / 163
2 / 4:23 / 1.82 / 160 / 167
3 / 4:23 / 1.82 / 162 / 169
4 / 4:25 / 1.81 / 162 / 170
5 / 4:22 / 1.83 / 164 / 173
As you can see, the heart rates are almost identical but pace naturally picked up with no more effort than last time, so hopefully a good sign.
7 April
Rest
8 April
"Work the hills"
10.37km in 50:02
Av pace 4:50/km
Av HR 151, Max HR 175
Elevation gain 238m
Different route this time with some steeper hills thrown in and more elevation gain. Tough session but felt strong up the hills.
9 April
Extra rest day as couldn't squeeze a run in.
10 April
15.27km in 1:15:03
Av pace 4:55/km
Av HR 140.
Here's my plan for this week before the race:
Today: 5k pace run @ anticipated race pace (4:10-4:15/km).
Tues: 60 mins easy.
Weds: 3 X 5 mins at race pace.
Thursday: 45-60 mins easy.
Friday: 6 X 1 min at race pace.
Saturday: rest.
Sunday: 10K RACE.
After that I'll cycle through the build up again, then move back onto the 10k program.
Let me know if ok or any tweaks.
Cheers
Here's the final runs of the first build up cycle..
6 April
5 X 8 mins Fartlek
1km WU and 1km CD @ easy pace
2 min recoveries @ easy pace
Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.82 / 155 / 161
2 / 4:18 / 1.86 / 159 / 167
3 / 4:14 / 1.89 / 162 / 169
4 / 4:14 / 1.89 / 164 / 170
5 / 4:13 / 1.90 / 164 / 171
Previous 5x8min session from 29 March:
Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.83 / 156 / 163
2 / 4:23 / 1.82 / 160 / 167
3 / 4:23 / 1.82 / 162 / 169
4 / 4:25 / 1.81 / 162 / 170
5 / 4:22 / 1.83 / 164 / 173
As you can see, the heart rates are almost identical but pace naturally picked up with no more effort than last time, so hopefully a good sign.
7 April
Rest
8 April
"Work the hills"
10.37km in 50:02
Av pace 4:50/km
Av HR 151, Max HR 175
Elevation gain 238m
Different route this time with some steeper hills thrown in and more elevation gain. Tough session but felt strong up the hills.
9 April
Extra rest day as couldn't squeeze a run in.
10 April
15.27km in 1:15:03
Av pace 4:55/km
Av HR 140.
Here's my plan for this week before the race:
Today: 5k pace run @ anticipated race pace (4:10-4:15/km).
Tues: 60 mins easy.
Weds: 3 X 5 mins at race pace.
Thursday: 45-60 mins easy.
Friday: 6 X 1 min at race pace.
Saturday: rest.
Sunday: 10K RACE.
After that I'll cycle through the build up again, then move back onto the 10k program.
Let me know if ok or any tweaks.
Cheers