joel training program towards sub 30 10k

[JoelB]

joel 10k program

[TheEd]

well done Joel, it took you a while

[JoelB]

The 8k session was great.
The session was smooth and I ran 28.02.
The wind was strong but I relaxed and just held the pace.

joelb:mrburns:

[TheEd]

nice going Joel

[JoelB]

Hello lad
This what my training looked like for the week.sun 90min session on the dirt course covered just 15miles.
Tue...6_7miles easy am......pm 6 repeats at 3min with 60sec rest.
Wed was 75min
Thur....the race was off so I ran a 6k tempo in 19.33 with 8 run through .friday I ran 16k in 57.08 .sat was my rest day
This sunday am looking to run for 2hrs trail run.
My next race is on the 3rd 10mile.along the beach coast. Will post daily from today

[TheEd]

Hopefully you see this post, try to post your replies in this thread

Chat soon

TheEd

[JoelB]

The run was smooth but it tested my mental to the max given todays session was along the trails but into the mount/hills.
During the run I had to really cut back after the first 5m the time was 27.41.the suunto t6 is really a big improvement to my training.the session was just 15m and the time was 1.26.
Based on the time I just relaxed,however I need to race by weekend.
What should my training be for this week.
Email me on the gmail

[JoelB]

Hey lad,

Monday recovery session just around 8k
Tue. Am 8k.....

Pm session 6x1k from 3.05 to 3.11

Wed...relaxed 8and 3/4 mile . And this session was really slow.

Thursday I ran my normal 8k just around 35.in
My pm session looked like this
71,70,70,70,69,71,68,68,67,64sec for all the 400m session.
I ran 2mile as my warm up and 1 mile to cooldown

[TheEd]

Joel .. are you going to post the heart rates within this thread?

[JoelB]

Hey
Sat.....I ran the tempo 5k in 15.50.


My legs felt a little off during the first mile.
The effort I attempted was to carry the pace however not as a sur
ge but yet a consistant paceduring the workout.

The last mile I was able to step up the pace.


Sunday my long run as noted was. For 1 hour @ 69percent to 74. The last 15 min I ran @ 85 percent.

The distance was just over 10miles and this was done @ 1800ft above sea level .
This is the second week my long run has been done in the trails .

The course offers lots rolling hills and the summit is jusy around 3180meters above sea level.

Will up date in thje next 2hrs.