Improving 10k with regular training

[TheEd]

magnificent news for you MMS .. that shows you are developing into an experienced runner and will now be able to use your training to benefit you even further

great

TheEd

[MMS]

Hi TheEd,

another 2k session done. Hard session due to warmer temperature than last one 3 weeks ago. Pushed just a little bit faster than the 4:20 pace.

Lets see:

Jan 31st - 4x2k @ 4:20 - day 03
Night Run
Temp 25C

Rep|Time
01|08:30
02|08:35
03|08:34
04|08:34
Tot|34:13
Avr:04:17

Before that, two morning runs: 1h easy on Tue (10,1km) and 30min easy on Wed (5km).

For this Sat, 12km easy.

Have a nice weekend!

MMS

[TheEd]

MMS .. if you have come off the build-up, it is always best to keep the 1hr runs

so instead of 30 minutes easy, this now becomes 1hr

this is quite important for development

you look to be on a new level .. good stuff

TheEd

[MMS]

Well, it was not build up and that´s why I´ve been keeping the 30min runs. I believe that if I put them on the program now I might get injured. Over the past 4 months I´ve been slowly increasing mileage: Oct 125 km, Nov 125km (missed one run), Dec 148 km, Jan 158 km (with quality sessions).

I remember the benefit of the 1h runs but I think we should wait a little before changing.

This Sat ran 12,1km easy (1h12). On Sun grabbed my bike for 24km in 1h (141 bpm) and today 30min easy (5km). Everything is going really well so far! :great:

Cheers

MMS.

[TheEd]

yes, good stuff MMS .. you have it right, no need to do the 1hr runs now

and by the looks of it your experience will benefit you a great deal this season, so no need to break down the natural positive progression

TheEd

[MMS]

Hi TheEd,

Quick feedback from past days.

Last Tuesday I had a great 1000m session. Felt very strong all the way.

Feb 5th 5x1km @ 4:10 – Day 08
Night session
Temp: 21C

Rep|Time
01|04:08
02|04:10
03|04:08
04|04:10
05|04:07
Tot|20:43

Took a day off on day 9 and ran 1h easy (10k) on day 10. Last Friday I traveled to my hometown.

On Saturday was my 5k paced run at 4:24 (21:58). It was a morning session and it was really hard. On Sunday I hurt my right toe at the pool and missed two runs.

Back home, I ran again this Tuesday 3x5min @ 4:24 (felt harder than it was supposed to be because it was a morning session) and ran 40 min easy (6,7km) the last two days.

During this cycle, only the 2k and 1k sessions were done at night. All the others were done in the morning. Trying to get used to morning runs again.
Time-trial this Saturday and let’s see what we have for the day.

Cheers

MMS

[MMS]

Hi TheEd,

An unexpected great result Saturday night. It was a warm day, 28C at the time of the trial, and I thought I wouldn´t beat my best time. But I did it: new PB 15:50!

Feb 16th – 4K time-trial
Night Run
Temp: 28C

K|Time
01|04:00
02|03:52 (Too fast here. Clearly a mistake considering it´s a light uphill)
03|04:00
04|03:58
Tot|15:50


I haven´t felt this good in a while! :great:

New cycle begins tomorrow. I still haven´t decided whether to keep quality sessions at night or move them to the morning. I´ll put some thought into that and let you know.

Cheers!

MMS

[TheEd]

very nice MMS .. your experience is truly bringing results for you

nice going

TheEd

[MMS]

Hi TheEd,

I just had the 4x2k session this morning. I knew it would be hard but it was more than expected. I had to go slower than previous session, but managed the 4 reps, although it didn´t look I had anything left in the tank for a 5th rep.

Feb 21st – 4x2k – day 03
Morning run
Temp:24C

Rep|Time
01|08:40
02|08:44
03|08:44
04|08:43
Tot|34:51

It will take a while to get used to these runs. I´ll insist since most races are in the morning.

For this Saturday, I´ll probably run an extra km (13km) as a long run. Let´s hope I´ll wake up early because it´s been quite warm these days!

Cheers!

MMS

[TheEd]

here's hoping things become more comfortable

TheEd