Improving 10k training with advice

[martz]

Hi Ed,

With many thanks, perhaps I should have slower at the start and sometimes the adrenaline rush can get the better but anyway.

I rested myself for couple of days after the race before returning to running. Once I got back, despite DOMS are gone after 3 days of race and no signs of niggling pain, I seem to feel very tiring than normal running at similar speed despite an easy run. Even my heart rate is very high for an easy run. Not sure why but hopefully its temporary.

I’m currently thinking about doing a marathon for the first time in April with no goal time in particular but to cover the distance even if it’s going to take me 5 hours. I’m not too particularly sure if it’s wise to start a cycle close to December then start a 4 month marathon beginner training program in January next year.

Martz

[TheEd]

have you vonsidered a week or two on the off period training

http://www.time-to-run.com/training/10k/offtime.htm

then consider the build-up period

http://www.time-to-run.com/training/10k/buildup.htm

not sure whether you know that we have a 6 week marathon program for those who have used the 10k programs

you have to up the long run while doing the 10k training

cheers

TheEd

[martz]

My training for this week:

11 November – 6km Easy Run (Treadmill, no incline)
Time – 0:32:42
AHR – 146 BPM
Temperature – 18C

13 November - 9km Easy Run
Time – 0:52:59
AHR – 147 BPM
Temperature – 22C

15 November – 7km Easy Run
Time – 00:41:08
AHR – 147 BPM
Temperature – 20C

16 November – 10km Easy Run
Time – 00:59:15
AHR – 149 BPM
Temperature – 20C

[martz]

Hi Ed,

So far this week, I focus on off period training. I kept all my running at easy pace. I still felt pretty rusty though. 2 or 3 weeks ago when I ran further than 5km at 6min/k normally I comfortably kept my heart rate low to mid-140s BPM on flat surface, however, I’m struggling to kept it under 150 BPM at the moment unless slowing down. I’m going to do another week of off period training and see what happens before starting the build-up period.

I’m not actually aware that this website have a six week marathon program. Can you please send me a link, that’ll be great? It’s unlikely I’ll do a marathon on April. For now, my main focus is finding rhythm.

Martz

[TheEd]

keep it easy, keep the pulse under 150 .. it serves a purpose

for the marathon 6 week program, you have to be on the 10k program and increase the long run every 3 weeks up to 25km

have not made the program available to the public as it is aimed at those who know the routine of the 10k schedules

please ask more questions

TheEd
ps.. the sooner you adjust to doing 25k long run the better, as you need to get that to 30km on the marathon schedule

[martz]

keep it easy, keep the pulse under 150 .. it serves a purpose
[/I]

Hi Ed,

As you mention keeping the pulse under 150 BPM for easy run, what does it exactly do and what is the main benefit? If I ran under 150 BPM for over 2 weeks, do I lose the speed while maintaining same heat rate on flat course?

Martz

[TheEd]

running at this pace provides an aerobic base that allows you to build on

you start with a 4 time-trial at the start of the 10k cycles, and you will see for yourself how your speed goes

it should be fine, there have been many positive results over the years

onwards

TheEd

[martz]

My workout of the week:

18 November – 7km Easy Run (Treadmill, no incline)
Time – 0:38:12
AHR – 142 BPM
Temperature – 18C

20 November - 10km Easy Run
Time – 1:01:45
AHR – 148 BPM
Temperature – 26C

22 November – 12km Steady Run
Time – 1:05:27
AHR – 157 BPM
Temperature – 21C

23 November – 5km Easy Run
Time – 00:29:01
AHR – 141 BPM
Temperature – 21C

[martz]

Hi Ed,

It was really hot on 20 November that I’m having lots of trouble keeping my heart rate below 150 BPM despite running at very slow pace. However, when I did a 12km steady run and a 5km easy run, I’m starting to find my pace back. Overall, compare to last week running despite warmer weather conditions, I felt much more energetic although I’m not quite 100% mentally good just yet. Should I be able to start a cycle or focus on build-up period? Which training option would be better for me to train at this stage?

Over to you,

[martz]

Here is my training for the week so far:

25 November – 8km Easy Run (Treadmill, no incline)
Time – 0:43:31
AHR – 140 BPM
Temperature – 18C

27 November - 10km Easy Run
Time – 0:58:46
AHR – 149 BPM
Temperature – 20 C

28 November – 7km Easy Run
Time – 0:40:44
AHR – 145 BPM
Temperature – 19C

30 November – 14km Long Run
Time – 1:25:48
AHR – 149 BPM
Temperature – 25C