Improving 10k with regular training

[MMS]

I was really happy after this run. :jester:

I set my watch to show both split time a total time and checked only after each km. Never looked at my bpm. I was only worried about running.

This is definitely a big improvement. :great:

I have to say that your program, your advice and your motivation made it happen easier.

Tks for all.

MMS

ps: what´s next?

[TheEd]

What's next .. is that 10k on the 28th still on?

Cheers

TheEd

[MMS]

Sure!

Next race June 28th. It´s the same I ran on March 15th, so we can compare results.

MMS

[TheEd]

you can look at starting Day 1 of the cycle tomorrow

Then Day 3 - Thursday

2 weeks and then a 5k race or 8k race

then its a 3 week cycle till the 28th June

What say you?

TheEd

[MMS]

Sounds perfect!

I´ll take today off and start Day 1 tomorrow. Then we decide btw 5k or 8k race.

But, If I start Day 1 tomorrow and have a 2 week cycle, it would end on June 14th. So, till June 28th would be a 2 week cycle, right?


Tks

MMS

[MMS]

Hi Coach,

This week, especially, the temperature dropped a lot. A avr temp at night is around 12C to 14C. It´s freaking cold :yikes: But I didn´t have any trouble running at this temperature.

Now, feedback of the week.

June 2nd 70min

Time:70:13
Dist:10,5k
AHR:149

June 3rd 30min

Time:30min
Dist:4,7k
AHR:145


June 4th 3x2000

wu (1k)
CD (1k)

K|Time|AHR|Rest|RestHR
wu|06:30|128|01:30|118
2|09:50|158|01:30|144
4|09:48|163|01:30|149
6|09:45|166|01:30|149
cd|06:35|149|01:30|134

Previous....

May 28th 3x2000m

wu = 5min
cd=5min

K|Time|AHR|Rest|RestHR
wu|05:00|130|01:30|125
2|09:48|160|01:30|147
4|09:44|166|01:30|151
6|09:44|171|01:30|148
cd|05:00|150|01:30|136

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

One question: when do you plan the 5k or 8k race? It´s because next thursday I´m headed to the beach and there´s no track with 1k marks to use.

tks

MMS

[TheEd]

if you can move the session one day forward .. swap Wednesday with Thursday

should all be fine

TheEd

[MMS]

if you can move the session one day forward .. swap Wednesday with Thursday

should all be fine

TheEd

Sorry I got confused now. :confused:

Now it´s second week of the cycle. So:

June 8th: 30min
June 9th: 5x1000m
June 10th:30min ? (Wednesday)
June 11th:30min ? (Thursday)
June 12th: OFF
June 13th: 5k Paced
June 14th: 10k easy

If it´s not that, what´s the plan for this week?

Tks!

MMS

[TheEd]

sorry my bad .. u discussed doing the 1000's on a Thursday

however if it is on Tuesday then it is fine

TheEd

[MMS]

Hi Coach,

don´t worry.

I´ll finish this cycle on the weekend and then we can work towards the race on the 28th.

June 6th Long Run Different track with long easy uphill

Time:93:38
Dist:13,05k
AHR: 153

June 7th 30min

Time:30
Dist:4,8k
AHR: 151

June 8th 30min

Time:30
Dist:4,5k
AHR: 145

June 9th 5x1000

wu (0,7k)
cd(0,7k)

K|Time|AHR|Rest|RestHR
wu|04:56|134|01:00|123
1|04:50|161|01:00|152
2|04:45|169|01:00|158
3|04:43|169|01:00|161
4|04:46|168|01:00|164
5|04:44|169|01:00|163
cd|04:58|149|01:00|136


Tomorrow I´m headed to the beach, although looks it won´t be too sunny.:yes:

MMS