Improving 10k with regular training

[TheEd]

not necessary to run faster currently .. keep those sessions easy and focus on getting the slightly longer runs under the belt (in the legs)

how you finding things?

TheEd

[MMS]

how you finding things?

TheEd

Things are pretty fine!
I Just thought if would be ok now, after a few months of work, to increase speed. The quality sessions are becoming easier, but they´re still challenging.
Just a thought (of a beginner runner) that crossed my mind. :whistle:

Last night´s session:

July 14th 5x1000

K|Time|AHR|Rest|RestHR
1|04:43|165|01:00|154
2|04:45|167|01:00|156
3|04:44|168|01:00|159
4|04:43|167|01:00|154
5|04:44|172|01:00|158

Tks again, Coach!

MMS

[TheEd]

OK this is where I have become a little confused

are you not meant to be doing the

Build Up Training

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

?

then after that slotting the 10k training in?

Cheers

TheEd

[MMS]

Well Coach,

on July 5th I wrote:

http://www.time-to-run.com/forums/showpo...tcount=176

MMS:

Nice!!!

So, let me see if I got it right.

New cycle (sub 50min) starting on Tuesday. Race on August 23rd, after that a break.

Sounds perfect!

Tks

MMS

Then you replied:

http://www.time-to-run.com/forums/showpo...tcount=177

yes .. then it will be time to go through the

Rest and Recovery period

followed by

The Build Up period
once you have done this you come back with all the elements and your next period of training on the 10k programs goes to an even higher level

TheEd

So, I understood I should begin a new sub 50min cycle on july 7th. Have the race on August 23rd and only after this race begin Rest and Recovery.

What do you suggest? :mmm:

MMS

[TheEd]

Sorry MMS

your training has been too closely associated to someone else's training based in the Trinidad got you 2 mixed up

apologies

continue as you are but don't increase the pace too much for this cycle aim to work on the long runs and recovery runs

so if you on a longer run then look to increase the HR on those runs by 5 to 10 bpm with the speed (2000 - 1000's) pace staying more or less the same

then this brings the overall program to a new level so that when you increase the quality session speed you get the overall program benefit

Please ask questions for a better understanding of this

TheEd

[MMS]

Don´t worry, Coach.:great:

Let´s see if I got it right.

1. During the longer runs I was aiming a AHR around 145 to 150. Now you said I could increase this by 5 to 10 bpm. My new target could be AHR 155 to 160. Ok?

2. Easy runs remain easy. AHR 145 or below.

3. Quality sessions remain the same.

I guess that´s it, up to to the race day.

Please let me know if it´s all correct!

Tks

MMS

[TheEd]

yes that's correct

you should receive the benefit of the overall program and then when the Build Up training starts you will see there are a number of 1hr runs in that program

Exciting times ahead

TheEd

[MMS]

That´s for sure, Coach.

Looking forward to this!!!

As you know, my ahr is higher during morning runs, so this weekend I had both runs in the morning, to better adapt myself.

July 18th 5K paced

K|Time|AHR
1|04:42|162
2|04:42|178
3|04:51|177
4|04:50|180
5|04:55|181
ToT|24:00|176

I expected a higher bpm compared to the last session, but it was quite similar.

Previous:
http://www.time-to-run.com/forums/showpo...tcount=152

==========================


B]July 19th 10K easy[/B]

Time:56:10
Dist:10k
AHR:164

Last time I had this session, my ahr was only 6 bpm lower but now I ran aprox. 9 min faster.

Previous:
http://www.time-to-run.com/forums/showpo...tcount=152

=============

I´m felling more confident after each morning run. I´ll probably have a good result next 10k race on August 23rd.
Let´s work for that!

Tks

MMS

[TheEd]

always remember to take the conditions of the day into account .. heat and wind play havoc on pulse rate

nice going

TheEd

[MMS]

Hi Coach,

feedback from this week´s cycle.

July 21st 70min

Time:72:12
Dist:12,6
AHR:160

July 22nd 30min

Time:30
Dist:4,8
AHR:145

July 23rd 3x2000

Missed!

It´s been raining since yesterday after lunch, so I couldn´t go out last night for practice. The rain still persists and there´s a small chance I´ll have this session today.

Now, let´s hope it will stop by tomorrow!

Tks

MMS