Improving 10k with regular training

[TheEd]

It's an easier session and not a training session (as such) but more a session in prep for the 5k (or 4k) so you gain even more confidence from it

TheEd

[MMS]

Feedback from last night...

July 2nd 8k easy

Dist:8k
Time:52:50
AHR:147

... in prep for the 5k (or 4k)....
TheEd

So, 5k race tomorrow? I´ll race it using the same track and at the same time of the day (late afternoon) to better compare with last 4k time-trial. Right?

Tks

MMS

[TheEd]

5 or 4k ... depending on what you would like to do

enjoy

TheEd

[MMS]

Hi coach,

So, I ran 5k to see if I could hold a faster pace. The result was really nice! New PB by far!

K|Time|AHR
1|04:21|164
2|04:23|185
3|04:23|186
4|04:26|186
5|04:22|190
Tot|21:55|182

Today, 30min. New cycle on Tuesday, right?

Next race on August 23rd, so 7 weeks till there.

Tks

MMS

[TheEd]

That's what I was looking for

Congrats

You have achieved a fair amount now and can look to August to race, thereafter a break is needed and then I think you should make the aim of achieving sub 20:30 for 5k

with that your 10k times will also improve

Enjoy the result

TheEd

[MMS]

Nice!!! :great:

So, let me see if I got it right. :mmm:

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

Sounds perfect!

Tks

MMS

[TheEd]

yes .. then it will be time to go through the
[URL="http://www.time-to-run.com/training/10k/offtime.htm"]
Rest and Recovery period[/URL]

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

[MMS]

yes .. then it will be time to go through the
[URL="http://www.time-to-run.com/training/10k/offtime.htm"]
Rest and Recovery period[/URL]

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

I've read it and really liked it!
Specially the part that says that it’s time to “…enjoy ice cream and to go to the movies and eat pizza.” Well, I do this sometimes but now I have a good excuse to do that! It’s part of the training! :great:

Looking forward to it!!!

:mrburns:

[MMS]

Hi Coach,

results of new cycle started last Tuesday.

July 7th 70min

Time:70min
Dist: 10,4k
AHR: 150


July 8th 30min

Time:30min
Dist: 4,5k
AHR: 136

July 9th 3x2000

5min warm-up and 5min cool-down.

K|Time|AHR |Rest|RestHR
2|09:40|164|01:30|148
4|09:35|168|01:30|143
6|09:30|171|01:30|149

As you can see, I was faster than recommended. I hope it´s ok. What say you? Can I also do this for the 5x1000 next week or should I keep as told once I´ve been training for a long time without any off-period?

Tks

MMS

[MMS]

Some Feedback:

July 11th

The rain started on Friday night didn´t stop until Sunday morning. So, I missed this session.

So I moved the long run to Sunday.

July 12th Long Run

Time: 75min
Dist:11,1
AHR:148

B]July 13th 30min[/B]

Time: 30min
Dist:4,4
AHR:141

Later today, 5x1000m. Do think I could run with a pace a little bit faster, say 4:35min/k, or not? :mmm: