17-05-2015, 08:04 AM
a very nice 4k, and hearing about your breathing shows that you have a decent engine under the bodywork
the am run, because Day 3 to Day 8 is so intensive, we do not recommend the morning runs to start with during week 1, until the runner has adapted to the format of the program.
we believe very much in less is better to start, the programs are progressive and you will discover many different facets get added as the athlete develops
Day 1 on Tuesday and Day 3 on Thursday is best for the cycle
so for the 2k session on Thursday, are you able to work out your pace from the formula provided here: Program Tips
http://www.time-to-run.com/training/10k/programtips.htm
please get back to me with the paces you work out
you seem to have your easy runs nailed and to start with can venture towards 140 bpm on the 1hr runs
we work loosely on a 'rule of thumb' that for the easy runs uptil 1hr, the athlete runs 1 minute per k slower than current 10k shape
and 90 seconds per k slower for the 90 minute runs and over, when working with the runners the pace often correlates with the pulse accordingly, there are variations per individual but on average 140 bpm seems to slot in with the races
with progression, we believe very much in paced runs for the athlete as they develop on the schedules, but for now, let's keep it simple, avoid overtraining and enjoy the new lease
please ask further questions as we progress, and do read this:
Thoughts Behind the 10k Programs
http://www.time-to-run.com/theed/10k-tra...e-programs
over to you
TheEd
the am run, because Day 3 to Day 8 is so intensive, we do not recommend the morning runs to start with during week 1, until the runner has adapted to the format of the program.
we believe very much in less is better to start, the programs are progressive and you will discover many different facets get added as the athlete develops
Day 1 on Tuesday and Day 3 on Thursday is best for the cycle
so for the 2k session on Thursday, are you able to work out your pace from the formula provided here: Program Tips
http://www.time-to-run.com/training/10k/programtips.htm
please get back to me with the paces you work out
you seem to have your easy runs nailed and to start with can venture towards 140 bpm on the 1hr runs
we work loosely on a 'rule of thumb' that for the easy runs uptil 1hr, the athlete runs 1 minute per k slower than current 10k shape
and 90 seconds per k slower for the 90 minute runs and over, when working with the runners the pace often correlates with the pulse accordingly, there are variations per individual but on average 140 bpm seems to slot in with the races
with progression, we believe very much in paced runs for the athlete as they develop on the schedules, but for now, let's keep it simple, avoid overtraining and enjoy the new lease
please ask further questions as we progress, and do read this:
Thoughts Behind the 10k Programs
http://www.time-to-run.com/theed/10k-tra...e-programs
over to you
TheEd