19-01-2016, 03:20 AM
Thanks very much for your reply TheEd! I read your thoughts behind the 10k program post again, lots of good information in there to absorb.
My reasoning for putting the intervals on Friday was that Thursday futsal is quite a low intensity friendly match, so I've treated it like a rest day, your advice is noted though, I am thinking about moving the intervals to Wednesday and making Friday the tempo (lactate threshold) day.
As this is my first experience with running I'm unsure what my limits are, so I may be pushing a little harder than I should this week.
Monday 18/01
5km easy - 5:55/km 144bpm
5km tempo - 4:41/km 173bpm
Total duration: 57min
This was meant to be short easy day, but I was feeling fine and was curious to see what my pace would be in the 170bpm tempo heart rate zone.
Tuesday 19/01
17km easy - 5:35/km 152bpm
Total duration: 1hr 33min
Goal duration was 1hr 15min but didn't feel like stopping. Added a few 1km 'surges' in the middle at 5:00/km pace. Legs quite stiff afterwards.
My schedule has tomorrow as a short tempo run, I might make this short easy since I did a tempo run on Monday. I will take it extra easy at futsal on Thursday so I can give 100% in the 2k intervals on Friday.
Question... the intervals designate a 'rest' time, what exactly does the rest consist of? 90 seconds of sitting down/standing still? Walking? Easy pace running?
Thanks again for your help
My reasoning for putting the intervals on Friday was that Thursday futsal is quite a low intensity friendly match, so I've treated it like a rest day, your advice is noted though, I am thinking about moving the intervals to Wednesday and making Friday the tempo (lactate threshold) day.
As this is my first experience with running I'm unsure what my limits are, so I may be pushing a little harder than I should this week.
Monday 18/01
5km easy - 5:55/km 144bpm
5km tempo - 4:41/km 173bpm
Total duration: 57min
This was meant to be short easy day, but I was feeling fine and was curious to see what my pace would be in the 170bpm tempo heart rate zone.
Tuesday 19/01
17km easy - 5:35/km 152bpm
Total duration: 1hr 33min
Goal duration was 1hr 15min but didn't feel like stopping. Added a few 1km 'surges' in the middle at 5:00/km pace. Legs quite stiff afterwards.
My schedule has tomorrow as a short tempo run, I might make this short easy since I did a tempo run on Monday. I will take it extra easy at futsal on Thursday so I can give 100% in the 2k intervals on Friday.
Question... the intervals designate a 'rest' time, what exactly does the rest consist of? 90 seconds of sitting down/standing still? Walking? Easy pace running?
Thanks again for your help