Improving 10k with regular training

[TheEd]

certainly not too slow currently and especially that you are still developing

your pulse rate at a slow pace will come more and more into effect once more data has been gathered

MMS, have you got a race this weekend, please?

Thanks

TheEd

[MMS]

Hi Ed,

First, thanks for all this usefull information you´ve been giving me! I´ve learned a lot so far about running and my own development.

Yes, a have a 10k race this Sunday morning (March 15th). So, including today, we still have 5 days before the race day.

What should be done till there?

Tks.

MMS

[TheEd]

OK .. for this race I would prefer that you do simple runs

Tues: 20 mins up to 160 bpm .. warm up for 10 mins before and then run 20 @ pace
Wed: 30 - 40 mins recovery
Thur: 30 mins eacy
Fri: 20 mins real easy
Sat: Rest

This should roll your towards the race with no problems

Thanks

TheED

[MMS]

That´s fine!

I´ll keep to this and provide feedback as usual.

:mrburns:

MMS

[MMS]

Tuesday's report:

10min warm up
1,6km AHR 150

20min up to 160bpm
3,4km AHR 162 (ops! :whistle

For this wednesday: 30-40min recovery. What pace or bpm to follow?

Tks

MMS

[TheEd]

Wednesday easy recovery run .. drop pulse to below 145 bpm

it should be slower however if you feel as though you actually running reasonably fast at that HR then not to worry

enjoy

TheEd

[MMS]

Hi Ed,

recovery run tonight:

40min 5,9km AHR 148

Felt ok all way long and sometimes had to go really slow to keep the bpm around 145 (specially during some "hilly" parts).

The temperature also didn't help (26ºC at 8pm). And I'm also concerned about this next Sunday. It's been hot these days.

MMS

[TheEd]

make sure to drink more water during the day in the days leading up to the event

here is also an article that may help

Training and Competition in Warm Conditions

Cheers

TheEd

[MMS]

Ed,

thanks for the info. I´ll keep to it during these hot days.

Last night: 30min easy 5,1km AHR 156

For the race on Sunday: any suggestions on pace or bpm I should follow?

MMS

[TheEd]

MMS for your first run on the program .. no pressure

run the race don't put any unnecessary pressure on yourself

only look at your heart rate to start the race and when you stop your watch at the finish

if you are able to provide heart rate data after that then we can look at it

above all, enjoy

:yes:

TheEd