Improving 10k with regular training

[MMS]

Hi Coach,

I've been running slow to reach the goal of ahr 140 but its not happening. My pace is 7:00/km or slower and it just doesn't happen!

You'll see:

Sep 9th 60min

Time: 60min
Dist: 8,5k
AHR: 145
Temp:21C

Sep 10th 60min

Time: 60min
Dist: 8,5k
AHR: 143
Temp:18C

Sep 12th 40-50min over rolling Hills

I had this session on a square that has a 750m constant uphill side, the elevation is 25m (mapmyrun).

K|Time|AHR
0,75|04:38|138|uphill
0,75|04:25|144|dowhill
0,75|04:44|158|uphill
0,75|04:36|147|dowhill
0,75|04:49|159|uphill
0,75|04:37|150|dowhill
0,75|04:49|163|uphill
0,75|04:38|153|dowhill
0,75|04:41|166|uphill
0,75|04:37|156|dowhill
7,5|46:34|154| Total

Temp:28C at 4pm

Sep 13th 75min

Time: 75min
Dist: 10,7k
AHR: 145
Temp:18C

Sep 15th 60min

Time: 60min
Dist: 8,4k
AHR: 145
Temp:18C

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

For tonight's run, I'm supposed to run the last 15min at 65% effort. Which pace or bpm is my 65% effort (220-30=190 * 65% = 124 bpm)?

Tks!

MMS

[TheEd]

push the pace up to 155 for the last 15 minutes

after this session we will look at varying the pace

Cheers and enjoy

TheEd

[MMS]

Hi Ed,

I'm enjoying a lot these 1h runs! :p

Followed your directions and ran faster the last 15min, last night.

Sep 16th 60min, last 15min faster

Time:45min
Dist:6,4k
AHR: 143
Temp:20C

Time:15min
Dist:2,5k
AHR: 155
Temp:20C

Tonight´s run is an easy 1h. But tomorrow is the 5x8min at which pace or bpm?

Cheers!

MMS

[TheEd]

yes .. once you adapt to them the Build Up program sets you up for the next level of training

good stuff

TheEd

[MMS]

Hi Coach,

here´s an update of past few days:

Sep 17th 60min - Day 10

Time:60min
Dist:8,5k
AHR:142
Temp:18C

Sep 18th 5x8min 2min easy - Day 11

Distances here are aprox.

K|Time|Pace|AHR
1,39|08:00|05:45|157
0,29|02:00|07:00 |152
1,39|08:00|05:45|159
0,29|02:00|07:00 |153
1,39|08:00|05:45 |161
0,29|02:00|07:00 |155
1,39|08:00|05:45 |160
0,29|02:00|07:00 |155
1,39|08:00|05:45 |161
0,29|02:00|07:00 |156
8,39|50:00
Temp: 25C

Sep 20th 40-50min over rolling Hills - Day 13

K|Time|AHR
0,75|04:19|150|uphill
0,75|04:23|155|downhill
0,75|04:24|173|uphill
0,75|04:21|161|downhill
0,75|04:20|175|uphill
0,75|04:23|165|downhill
0,75|04:26|176|uphill
0,75|04:26|170|downhill
0,75|04:25|176|uphill
0,75|04:27|169|downhill
7,50|43:54|167
Temp:25C

Sep 21st 75min - Day 14

Time:75min
Dist:10,8k
AHR:142
Temp:16C under light rain

Sep 22nd 60min - Day 15

Time:60min
Dist:8,6k
AHR:142
Temp:20C

Sep 23rd 60min, last 15min faster - Day 16

Time:45min
Dist:6,6k
AHR: 139
Temp:20C

Time:15min
Dist:2,7k
AHR: 155
Temp:20C

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

Now that we're approaching the end of this first cycle, what are your thoughts for the next week? (perhaps another cycle would be nice...)

Cheers!

MMS

[TheEd]

MMS how are you feeling, are you getting stronger from the training?

Another cycle can only benefit

TheEd

[MMS]

MMS how are you feeling, are you getting stronger from the training?

Another cycle can only benefit

TheEd

I've been enjoying a lot these runs and yes, I'm feeling stronger. :great:

The hill work is very important for me, both physical and psychological.

I'm sure that this sequence of runs is improving a lot my running.

MMS

[MMS]

Hi Coach,

quick update:

Sep 24th 60min - day 17

Time:60min
Dist:9,1
AHR:143
Temp:14C

Sep 25th 5x8min - day 18

Distances here are aprox.

K |Time |Pace |AHR
1,39|08:00|05:45 |160
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00 |147
1,39|08:00|05:45 |160
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00|150
8,39|50:00|157
Temp:19C

Sep 27th 50min over holling hills - day 20

K |Time |AHR
0,75|04:25|151 uphill
0,75|04:30|157 dowhill
0,75|04:26|170 uphill
0,75|04:25|159 dowhill
0,75|04:25|173 uphill
0,75|04:23|162 dowhill
0,75|04:24|175 uphill
0,75|04:23|167 dowhill
0,75|04:27|175 uphill
0,75|04:26|167 dowhill
7,50|44:14|166
Temp:26C

Sep 28th 75min - day 21

Missed - Hard rain this day.

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

There's a small chance that I go to the beach this weekend. Weather is crazy these days and I'm not sure if it's going to be sunny or rainy .

If I go, how could I replace the hill work for this saturday? (I don't know any places there I could do this hill work)

Tks

MMS

[TheEd]

hillwork or 8k tempo

enjoy

[MMS]

Hi Coach,

another round of feedback. Everything is fine and I feel that we´re making good progress every week.

Sep 29th 60min - Day 1

Time:60min
Dist:9,1K
AHR:141
Temp:15C

Sep 30th 60min - Day 2

Time:60min
Dist:9,2K
AHR:141
Temp:15C

Oct 1st 60min - Day 3

Time:60min
Dist:9,1K
AHR:145
Temp:21C

Oct 3rd 8K tempo - Day 5

I went to the beach and used mapmyrun to measure a 8k route. So, all data here is aprox.
I started a bit slower (aprox. 5:10/k and then speed up to 4:55/k).
It was good running faster again!

Time:39:30
Dist:8k
AHR: 173
Temp:22C

Oct 4th 75min - Day 6

Time:75min
Dist:11,5k
AHR:145
Temp:21C

Oct 6th 60min - Day 8

Time:60min
Dist:9k
AHR:143
Temp:24C

Oct 7th 60min, last 15min faster - Day 9

Time:45min
Dist:7k
AHR: 141
Temp:18C - Rain

Time:15min
Dist:2,6k
AHR: 155
Temp:18C - Rain

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

Next race will be on Nov. 7th, exactly one Sub 10k cycle after build up. Its a night race, so I'm really excited for this one! :p