Improving 10k with regular training

[TheEd]

nice first 5km - 22:36 .. your sub 45 will come with a good attitude in the future

off-period followed by Build Up

and remind me about the half marathon and date once you start on the Build Up, please?

Cheers and enjoy

TheEd

[MMS]

I hope sub45 will become something natural next year!

I´m satisfied with what I accomplished this year. I got back to a training routine after my Achilles problem, also ran two sub45min 10k races. I´m more experienced and motivated to achieve better results next year.

I´d like to especially thank you for all your support and advice through this year. Without all this, I probably wouldn´t have accomplished this results. :great:

MMS

[TheEd]

my pleasure MMS

onwards and forwards

TheEd

[MMS]

Hi Coach TheEd,

I started the Off Period and I´m also slotting my runs in the morning. It´s an attempt to get my body used to the morning races, as I still feel am runs harder than pm ones. I intend to keep doing this during Build Up and hopefully am quality sessions in the future won´t be too hard.

You´ll notice higher AHR comparing to my pm easy runs, although it´s been a warm week as well.


Nov 30th - 30-40min easy - Day 1
Morning Run

Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 154
Temp: 22C

Dec 1st - 30min easy - Day 2
Morning Run

Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 148
Temp: 23C

Dec 2nd - 30-40min easy - Day 3
Morning Run

Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 149
Temp: 24C

I´ve been running 30min after waking up. I believe this adapting process will take while, right?

Tks.

MMS

[TheEd]

Hi MMS

some people just never adapt to early morning running .. so hopefully you are able to do so

the is enthusiasm in your post which is nice to see and that you enjoying your running, even if it is the Build Up

enjoy and thanks for the feedback

TheEd

[MMS]

Hi TheEd,

I entered the second week of the Off Period today. I´m still keeping my morning runs. Some of them were easy, some not that much.

I went to the beach this weekend. Warm days there, but there´s nothing better after a run than some time on the water. :yes:

Dec 3rd - Off - Day 4

Dec 4th - 40-50min - Day 5
Morning Run

Time:40min
Dist:6K @ 6:40/km
AHR:154
Temp:30C

Dec 5th - 30min - Day 6
Morning Run

Time:30min
Dist:4,6K @ 6:31/km
AHR:143
Temp:25C

Dec 6th - 40-50min - Day 7
Morning Run

Time:40min
Dist:6,4K @ 6:15/km
AHR:146
Temp:21C

Dec 7th - 40-50min - Day 8
Morning Run

Time:45min
Dist:7K @ 6:26/km
AHR:152
Temp:21C

Tks.

MMS

[TheEd]

Looks like you enjoy the off period

Enjoy

TheEd
ps.. do not talk too loudly about your beach weather

[MMS]

Hi TheEd,

I finished today the Off Period and I´m going to start Build up tomorrow. You asked me to remind you of my plans to run a half marathon in April (it will be on the 10th) and a 10k race probably on March 27th.

So, the schedule would be like this:

Dec 13th – Jan 24th: Build up 2 Cycles with 4k Time Trial (6 weeks)

Jan 25th – Mar 28th: 3 Cycles of 10k program (9 weeks)

Mar 27th: 10k Race

Mar 29th – Apr 9th: 2-week Cycle

Apr 10th – Half marathon

Off Period feedback

Dec 9th - 50-60min - Day 10
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:150
Temp:21C

Dec 10th - 30-40min - Day 11
Morning Run

Time:40min
Dist:6,4K @ 6:15/km
AHR:146
Temp:20C

Dec 11th - 50-60min - Day 12
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:154
Temp:26C

Dec 12th - Off - Day 13

Dec 13th - 50-60min - Day 14
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:151
Temp:23C

MMS

ps: don´t you worry. I will not say again how great the weather is for swimming in the warm water of the ocean. :yes:

[TheEd]

Thanks MMS .. after 2 weeks on the Build Up we will look to start getting you used to a slightly longer run

seems like you have it all as a plan

let's see how the next 2 weeks go

Best

TheEd
ps.. yes, rather not mention the weather .. minus 10 this morning

[MMS]

Hi Coach,

First three days of Build Up are behind and tomorrow is the Hill work. Any particular advice, os simple roll the hills?