sub 40 10 k. Please advise

[robbie_1000]

I'm being a bit guarded with them at the moment if that makes sense but surprisingly they feel fine. No strains etc - able to walk freely about.
I'm resting them up atm.

I was very chuffed with my effort tonight :-) I felt strong all the way.

Thanks for your continued support Ed.

Cheers
Rob

[TheEd]

Good stuff

I am chuffed you had a good experience

now consider that is the intensity you need to race at and the more experienced you become at it the easier races become

training is all about development and today you developed further as a runner

now the other part is the maintenance of the body

recovery is highly important

TheEd
ps.. bask in the feeling all weekend and consider how much fun those 1000's will be next week

[robbie_1000]

Hi Ed,

No problems with the legs this morning :whistle:

I certainly am now looking forward to todays rest and the 5k on the 15th March!

Shall I follow along with the sub 40 10k routine and we'll see how i do, then maybe adjust the routine slightly to be prepared for the 5k?

Cheers
Rob

[TheEd]

Hi Rob

I think your current cycle runs perfectly into the 15th

you have 2 weeks left on current cycle .. which takes you to 21st Feb ..

then another 3 week cycle till the 15th so its perfect

The secret to total improvement is to try get at least 4 to 6 three week cycles in and you should move to a new level

uninterrupted cycles

and the session that is the most important is that jolly 5x2k

there are so many ways to build on this program but just as long as you can train your body to get into the rhythm of the cycles

when to feel good - when to race - when to recover

once you can master that all your times should come tumbling down

Cheers and enjoy the weather

TheEd

[robbie_1000]

Thanks for the info Ed.

I only managed 70 mins yesterday on the treadmill as nature called

13.5 k ahr141 mhr150

Looking forward to a nice easy 30mins today

Cheers
Rob

[TheEd]

Are trotters a form of horse racing or runner's trots

Runner's Trots - http://www.time-to-run.com/doctor/runnerstrots.htm

Oh boy

:mrburns:

[robbie_1000]

an interesting read lol ....but some good points also noted cheers!

[robbie_1000]

Yesterday Easy 30 mins 6k ahr128 mhr139. All these runs have been done on the treadmill btw as it's way to cold outside!

Easy 10k today then onto the 6x1k sets tomorrow.
Shall i be planning for 3.55per k? From memory i think thats what you said.... or shall i push it a little harder!:p

Cheers
Rob

[TheEd]

Are Tuesdays not 1000's?

check the sub 40 program

See the training program to run a sub 40 minute 10K

and 3.50 to 3.55 per k would be correct

TheEd

ps.. I needed to edit this post as I saw the days were mixed up

[robbie_1000]

I had that agreed extra days rest after day02 which has put things out slightly.
So i'll go for the easy 10k and the onto the 6x1 sets @ 3.50 tomorrow :whistle:

......If thats cool, or shall i skip the 10k and go straight to the 6x1 sets?

Cheers Ed
Me