Improving 10k with regular training

[MMS]

So, the first step is Rest and Recovery.

I´ll start Day 1 today. It says "easy and totally relaxed". On easy runs I control my AHR around 145. What´s the target on this? (if there is one...)

Tks

MMS

[TheEd]

OK .. and then to start with you can even drop the easy run tempo by 5 to 10 bpm

all easy

:jive:

TheEd

[MMS]

Hi Ed,

I´ve been running comfortably easy these days.

August 25th 30-40min

Time:36:45
Dist:5,5
AHR:137

August 26th 30min

Time:30min
Dist:4,4
AHR:137

August 27th 30-40min

Time:37:51
Dist:5,5
AHR:143

Until later last night, I didn´t know why may bpm was higher than usual. I got a runny nose because of a cold! Normally, it takes me two days to get rid of it.

So, rest, lots os fluids and I´ll check my waking pulse to see that´s gone.

Nice weekend, Coach!
:yes:

MMS

[TheEd]

good stuff

chat soon

TheEd

[MMS]

Hi Ed,

I´m much better now. Spent the last three days taking care of that cold without any running.

Today is Day 8 and I´ll go out for a 30-40 min run. According to the program, tomorrow should be a rest day, but I don´t run since last thursday, so I was thinking of this for the rest of the week:

Tue - Day 8: 30-40min
Wed - Day 9: 40-50min
Thu - Day 10: 40-50min
Fri - Day 11: Rest

And from Sat on I´ll be back on the program.

What say you?

Cheers!

MMS

[TheEd]

looks like you have everything under control

Till we chat again

TheEd

[MMS]

Hi Coach!

It was really nice to be back on the training again!

Like the title says, this week was unusual. To start, it was hotter than last week. The avr temp during my night practices was around 25C to 27C. That´s probably one of the reasons of my higher AHR on the easy runs. Another one could be something left behind from the cold.
Yesterday, after a max of 33C around 3pm, it got cloudy and rainy and the temp dropped 11C within 2 hours! Then, around 9pm (after the rain) I trained with a temp around 20C. And some people call this winter! :p

Here´s the feedback.

Sep 1st 40min

Time:40min
Dist:5,7k
AHR: 142
Temp: 25C

Sep 2nd 50min

Time:50min
Dist:7k
AHR: 146
Temp:27C

Sep 3rd 50min

Time:50min
Dist:7,1k
AHR: 140
Temp:20C

Tomorrow I´m headed to my hometown. I´ll be back on Tuesday. The Off Period ends on Monday, so I should start the Build Up next Tuesday, right?

Cheers!

MMS
:yes:

[TheEd]

spot on .. make sure to drink more water during the hot days

Cheers

TheEd

[MMS]

Hi Ed,

came back yesterday from my home town. Really nice weekend + holiday.

Finished Rest and Recovery but couldn´t begin the Build Up because I was really tired last night after driving back.

But today things are back to normal and I have one question: During Build Up, what should be my AHR for the 1hr runs? (135 to 140 from Off Period or 145 to 150 from sub 50min program).

Tks!

MMS

[TheEd]

140 bpm would be fine

these 1hr runs will be carried through to the new cycles of the 10k training programs, so for now it is very much adaptation to 1hr runs on a daily basis

TheEd