Hi coach, and thanks for accepting me to the forums!
Background:
I'm 31 years old, 189 cm tall and weigh 83 kilograms. I've just started my second cycle of the 10K program. I've been running about two times per year for the last decade or so. Until my bike broke last year I commuted with bike daily, a short distance of 3 km but just over 100 meters climb so still some exercise. I did CrossFit training regularly for a year about 3 years ago and have been doing it sporadically since (on average less than once per month). I've also been doing some sporadic weight lifting with usually 10-20 minutes of rowing as warmup. I spend some time mountain climbing and that usually includes hiking in hilly terrain and 1-2 weeks of downhill/off-piste skiing during winters.
This spring I was signed up for a 11,4 km leg in a relay race, so I started to do some running, then started reading more about training and came in contact with your program just in time to start 3 weeks before the race.
Before starting the program I did 7 runs earlier this year, last run before that was probably last summer:
March 30th: 6,01 km, 27:16, average HR 176
April 3rd: 5,84 km, 29:30, average HR 170 (uphill, elevation gain 129 meters)
May 11th: 10,02 km, 46:29, average HR 177
May 14th: 6,02 km, 25:50, average HR 180 (same route as March 30th)
May 17th: 15.01 km, 1:15:48, average HR 165 (longest distance I've ever ran before this was around 11 km)
May 19th: 5,02 km, 21:57, average HR 176
May 22nd: 10,03 km, 47:14, average HR 176
It is obvious from both your program and what I have read elsewhere that my prior strategy of just "going for it" whatever the distance is not the best way to train. I had a high average HR for all of my runs except the 15 km run in which I tried to stay in Z3.
I am using a Garmin with a chest heart rate strap to track my workouts. I use heart rate zones based on lactate threshold that has been automatically calculated by my watch, but seems to be the same as using Joe Friels method. My RHR is 45, my max HR is 193 and my estimated LTHR is 17. These are the zones I use based on LTHR:
Z1: -139
Z2: 140-155
Z3: 156-165
Z4: 166-174
Z5: 175-
Starting the program I've kept my easy runs in Z2 everything from 30 to 90 minutes. I've tried to run intervals on flat to mildly undulated tracks and my longer runs on varied terrain.
First 3 week cycle:
Warmup and cooldown included in total distance and time. I can add more info if needed.
Day 1 - 60 minutes easy:
Distance: 10,34 km
Average pace: 5,48 min/km
Elevation gain: 176 m
Average HR: 158
Felt easy but heart rate was a bit high due to hot air temperature and I also did a few strides.
Day 2 - 30 minutes easy:
Distance: 5,90 km
Average pace: 5:05 min/km
Elevation gain: 0 m
Average HR: 158
Ran barefoot on the beach. Felt good but my instinct was to increase tempo so I had to try hard to stay in the "talk zone". Did a few strides. Still a bit too fast.
Day 3 - rest day
I was unable to fit a session into this day so I pushed the 2K session to the next day, planning to have another rest day after the 2K session and omitting day 7.
Day 4 - 2K intervals:
Time: 32:40 min
Distance: 6,99 km
Average pace: 4:40/km
Elevation gain: 23 m
Average HR: 170
Laps:
Day 5 - rest day
Day 6 - 90 minutes easy:
Distance: 16:53 km
Average pace: 5:26 min/km
Elevation gain: 181 m
Average HR: 152
Slow easy run, heart rate dipped into Z3 on some uphill segments. Felt absolutely fantastic. I never ran this long or this far before. Legs felt good, pace felt good, did not feel especially tired when finished.
Day 7 - rest day
Long day at work and was unable to fit in a run. Took the bike home from work for 26 minutes of easy work with average HR of 130. To work was about 15 minutes and probably a bit higher HR but not tracked.
Day 8 - 1K intervals:
Time: 43:27 min
Distance: 9,11 km
Average pace: 4:46 min/km
Elevation gain: 41 m
Average HR: 169
Laps (time average HR/max HR):
Day 9 - 30 minutes easy:
Distance: 6,19 km
Average pace: 4:51 min/km
Elevation gain: 33 m
Average HR: 150
Day 10 - 60 minutes easy:
Distance: 12,10 km
Average pace: 4:58 min/km
Elevation gain: 105 m
Average HR: 153
Day 11 - rest day
Day 12 - 5K time trial:
Time: 30:01 min
Distance: 6.16 km
Average pace: 4:52 min/km
Elevation gain: 26 m
Average HR: 160
Laps (time average HR/max HR):
Average pace: 4:13 min/km
Fastest 5K recorded, felt hard in the middle but when finished I felt I probably could have gone a bit faster. Went for a 30 km bike ride not too long after with a friend. Probably not the best from a recovery perspective. Total time for the bike ride was 1:11:53 with average HR of 130.
Day 13 - 60 minutes easy:
Distance: 11,72 km
Average pace: 5:07/km
Elevation gain: 116 m
Average HR: 155
Day 14 - 30 minutes easy:
Time: 34:20 min
Distance: 7,20 km
Average pace: 4:46/km
Elevation gain: 71 m
Average HR: 153
Day 15 - 400M intervals:
Time: 28:34 min
Distance: 6,02 km
Average pace: 4:45 min/km
Elevation gain: 23 m
Average HR: 157
Laps:
Day 16 - 40 minutes easy:
Distance: 8,20 km
Average pace: 4:53 min/km
Elevation gain: 108 m
Average HR: 153
Day 17 - fartlek:
Time: 30:00 min
Distance: 6,50 km
Average pace: 4:37 min/km
Elevation gain: 138 m
Average HR: 156
Laps (pace):
Day 18 - 40 minutes easy:
Distance: 8,69 km
Average pace: 4:36 min/km
Elevation gain: 79 m
Average HR: 153
Day 20 - race day:
Time: 51:46 min
Distance: 11,33 km
Average pace: 4:34 min/km
Elevation gain: 198 m
Average HR: 171
Hilly and partly on trails. Felt hard. I think I slowed down to much on the recoveries after climbs and probably could have done better. Still happy with the result given the hard course.
Day 21 - 60 minutes easy:
Distance: 11.65 km
Average pace: 5:09 min/km
Elevation gain: 56
Average HR: 149
Day 22 - 30 minutes easy:
Time: 31:07 min
Distance: 4:73 km
Elevation gain: 70 m
Average HR: 141
Thought the planned route would be gravel but was steep trails and I got caught in heavy vegetation having to do a steep climb ending up in someones backyard. Thus not very reliable data.
Going forward:
I'm now into the first week of the second cycle. My targets are 4:05-4:15 min/km for the 2K intervals, subtracting 10 second for the 1K intervals and another 10 seconds for the 400M intervals.
My main goal at the moment is just enjoying running but I also have some races and time/pace goals. My next race is a 30 km race on easy trails in the end of September, but I might sign up for something before that. I was thinking of increasing the long run to 2 hours starting next cycle for 2 cycles and maybe 2,5 hours after that to cope with the longer distance. I also plan on running a half marathon next spring. I would like to get my 10K down to 35, the half under 1:30 and the 30K under 2:15. Goals are lower for longer races since they have a deadline. 2:15 for the 30K in September might be hard but 1:30 for the half next spring feels achievable. Would you agree?
I will also do some climbing which I think complements running quite well since it includes a lot of core and upper body work as well as lower body flexibility. I will also start doing some biking, at this point I barely get into Z2 before my legs give out so it do not think it will be a problem cardiovascularly. I do however get more tired in my legs biking, especially thighs and glutes. With running I almost only feel soreness and fatigue in my calves so I do not think the biking at this point will interfere too much with my running. What do you think?
Background:
I'm 31 years old, 189 cm tall and weigh 83 kilograms. I've just started my second cycle of the 10K program. I've been running about two times per year for the last decade or so. Until my bike broke last year I commuted with bike daily, a short distance of 3 km but just over 100 meters climb so still some exercise. I did CrossFit training regularly for a year about 3 years ago and have been doing it sporadically since (on average less than once per month). I've also been doing some sporadic weight lifting with usually 10-20 minutes of rowing as warmup. I spend some time mountain climbing and that usually includes hiking in hilly terrain and 1-2 weeks of downhill/off-piste skiing during winters.
This spring I was signed up for a 11,4 km leg in a relay race, so I started to do some running, then started reading more about training and came in contact with your program just in time to start 3 weeks before the race.
Before starting the program I did 7 runs earlier this year, last run before that was probably last summer:
March 30th: 6,01 km, 27:16, average HR 176
April 3rd: 5,84 km, 29:30, average HR 170 (uphill, elevation gain 129 meters)
May 11th: 10,02 km, 46:29, average HR 177
May 14th: 6,02 km, 25:50, average HR 180 (same route as March 30th)
May 17th: 15.01 km, 1:15:48, average HR 165 (longest distance I've ever ran before this was around 11 km)
May 19th: 5,02 km, 21:57, average HR 176
May 22nd: 10,03 km, 47:14, average HR 176
It is obvious from both your program and what I have read elsewhere that my prior strategy of just "going for it" whatever the distance is not the best way to train. I had a high average HR for all of my runs except the 15 km run in which I tried to stay in Z3.
I am using a Garmin with a chest heart rate strap to track my workouts. I use heart rate zones based on lactate threshold that has been automatically calculated by my watch, but seems to be the same as using Joe Friels method. My RHR is 45, my max HR is 193 and my estimated LTHR is 17. These are the zones I use based on LTHR:
Z1: -139
Z2: 140-155
Z3: 156-165
Z4: 166-174
Z5: 175-
Starting the program I've kept my easy runs in Z2 everything from 30 to 90 minutes. I've tried to run intervals on flat to mildly undulated tracks and my longer runs on varied terrain.
First 3 week cycle:
Warmup and cooldown included in total distance and time. I can add more info if needed.
Day 1 - 60 minutes easy:
Distance: 10,34 km
Average pace: 5,48 min/km
Elevation gain: 176 m
Average HR: 158
Felt easy but heart rate was a bit high due to hot air temperature and I also did a few strides.
Day 2 - 30 minutes easy:
Distance: 5,90 km
Average pace: 5:05 min/km
Elevation gain: 0 m
Average HR: 158
Ran barefoot on the beach. Felt good but my instinct was to increase tempo so I had to try hard to stay in the "talk zone". Did a few strides. Still a bit too fast.
Day 3 - rest day
I was unable to fit a session into this day so I pushed the 2K session to the next day, planning to have another rest day after the 2K session and omitting day 7.
Day 4 - 2K intervals:
Time: 32:40 min
Distance: 6,99 km
Average pace: 4:40/km
Elevation gain: 23 m
Average HR: 170
Laps:
- 8:07
- 4:16
- 4:13
Day 5 - rest day
Day 6 - 90 minutes easy:
Distance: 16:53 km
Average pace: 5:26 min/km
Elevation gain: 181 m
Average HR: 152
Slow easy run, heart rate dipped into Z3 on some uphill segments. Felt absolutely fantastic. I never ran this long or this far before. Legs felt good, pace felt good, did not feel especially tired when finished.
Day 7 - rest day
Long day at work and was unable to fit in a run. Took the bike home from work for 26 minutes of easy work with average HR of 130. To work was about 15 minutes and probably a bit higher HR but not tracked.
Day 8 - 1K intervals:
Time: 43:27 min
Distance: 9,11 km
Average pace: 4:46 min/km
Elevation gain: 41 m
Average HR: 169
Laps (time average HR/max HR):
- 3:57 165/174
- 3:57 173/181
- 4:01 176/183
- 4:09 178/186
- 4:11 182/186
- 4:14 180/188
Day 9 - 30 minutes easy:
Distance: 6,19 km
Average pace: 4:51 min/km
Elevation gain: 33 m
Average HR: 150
Day 10 - 60 minutes easy:
Distance: 12,10 km
Average pace: 4:58 min/km
Elevation gain: 105 m
Average HR: 153
Day 11 - rest day
Day 12 - 5K time trial:
Time: 30:01 min
Distance: 6.16 km
Average pace: 4:52 min/km
Elevation gain: 26 m
Average HR: 160
Laps (time average HR/max HR):
- 4:06 160/170
- 4:09 171/174
- 4:15 174/179
- 4:18 177/181
- 4:15 179/184
Average pace: 4:13 min/km
Fastest 5K recorded, felt hard in the middle but when finished I felt I probably could have gone a bit faster. Went for a 30 km bike ride not too long after with a friend. Probably not the best from a recovery perspective. Total time for the bike ride was 1:11:53 with average HR of 130.
Day 13 - 60 minutes easy:
Distance: 11,72 km
Average pace: 5:07/km
Elevation gain: 116 m
Average HR: 155
Day 14 - 30 minutes easy:
Time: 34:20 min
Distance: 7,20 km
Average pace: 4:46/km
Elevation gain: 71 m
Average HR: 153
Day 15 - 400M intervals:
Time: 28:34 min
Distance: 6,02 km
Average pace: 4:45 min/km
Elevation gain: 23 m
Average HR: 157
Laps:
- 1:25 152/156
- 1:33 157/163
- 1:34 162/170
- 1:22 163/173
- 1:31 163/175
- 1:30 164/175
- 1:29 167/178
- 1:31 169/181
- 1:30 169/179
- 1:30 172/183
Day 16 - 40 minutes easy:
Distance: 8,20 km
Average pace: 4:53 min/km
Elevation gain: 108 m
Average HR: 153
Day 17 - fartlek:
Time: 30:00 min
Distance: 6,50 km
Average pace: 4:37 min/km
Elevation gain: 138 m
Average HR: 156
Laps (pace):
- 4:22
- 3:43
- 3:44
- 4:03
- 4:13
- 4:04
Day 18 - 40 minutes easy:
Distance: 8,69 km
Average pace: 4:36 min/km
Elevation gain: 79 m
Average HR: 153
Day 20 - race day:
Time: 51:46 min
Distance: 11,33 km
Average pace: 4:34 min/km
Elevation gain: 198 m
Average HR: 171
Hilly and partly on trails. Felt hard. I think I slowed down to much on the recoveries after climbs and probably could have done better. Still happy with the result given the hard course.
Day 21 - 60 minutes easy:
Distance: 11.65 km
Average pace: 5:09 min/km
Elevation gain: 56
Average HR: 149
Day 22 - 30 minutes easy:
Time: 31:07 min
Distance: 4:73 km
Elevation gain: 70 m
Average HR: 141
Thought the planned route would be gravel but was steep trails and I got caught in heavy vegetation having to do a steep climb ending up in someones backyard. Thus not very reliable data.
Going forward:
I'm now into the first week of the second cycle. My targets are 4:05-4:15 min/km for the 2K intervals, subtracting 10 second for the 1K intervals and another 10 seconds for the 400M intervals.
My main goal at the moment is just enjoying running but I also have some races and time/pace goals. My next race is a 30 km race on easy trails in the end of September, but I might sign up for something before that. I was thinking of increasing the long run to 2 hours starting next cycle for 2 cycles and maybe 2,5 hours after that to cope with the longer distance. I also plan on running a half marathon next spring. I would like to get my 10K down to 35, the half under 1:30 and the 30K under 2:15. Goals are lower for longer races since they have a deadline. 2:15 for the 30K in September might be hard but 1:30 for the half next spring feels achievable. Would you agree?
I will also do some climbing which I think complements running quite well since it includes a lot of core and upper body work as well as lower body flexibility. I will also start doing some biking, at this point I barely get into Z2 before my legs give out so it do not think it will be a problem cardiovascularly. I do however get more tired in my legs biking, especially thighs and glutes. With running I almost only feel soreness and fatigue in my calves so I do not think the biking at this point will interfere too much with my running. What do you think?
