sub 40 10 k. Please advise

[robbie_1000]

Hi Ed,

I'm back! But no reports of the sub 40 10k on the road i'm afraid.

I've managed to keep up to about 3 runs a week. looking forward to getting back on to some more serious training!:whistle:

Whats's the plan? Shall i complete a 4k time trail?

Cheers
Rob

[TheEd]

welcome back Rob .. only recently I thought of you .. good to see the mental telepathy still works

because you are are familiar with the program it would be good to consider doing the Build Up period for 2 weeks minimum

thereafter we can look at a 4 km time-trial and then we know where you are again

how does this sound?

TheEd

[robbie_1000]

Hi Ed,

I've kept a rough record over the last few weeks of my random running, here goes:

14/6 easy 5k
16/6 2x2k @4min 3x2k @4min30 R90
18/6 easy 5k
20/6 slow 15.3k
21/6 easy 4k
23/6 easy 5k
25/6 easy 5k
28/6 easy 8k
1/7 4x2k @4min 1x2k @4min45 R90
4/7 10k 46mins
9/7 5k 20mins 5x1k @4mins30 R60
11/7 slow 9miles
13/7 10k easy
15/7 8k 40mins

I couldn't let go of the 2000 sets as i grew so fond of them lol!
I've been doing the speed work at the gym so treadmill only, been getting out on the roads more now though for the long/easy runs.
So am hoping for a time trail and to get back on the plan.

What do u reckon Ed?:confused:
Cheers
Rob

[TheEd]

OK Rob still consider this

consider doing the Build Up period for 2 weeks minimum

you will definitely benefit from this

TheEd

[robbie_1000]

OK Rob still consider this

consider doing the Build Up period for 2 weeks minimum

you will definitely benefit from this

TheEd

I'll start the build up period today for the 2 weeks.
Back soon
Cheers Ed.:p

[robbie_1000]

Kicked things off today with an easy hr's run.
I went exploring some paths around the local area. Quite pleasant actually!
My Garmin didn't find signal for a while so i reckon Avg speed 10km/h AHR124 MHR142.

Legs feel quite tired
Rest up :whistle:

Sound ok Ed?

[TheEd]

strange .. you start up and you get leg fatigue

this married life

Cheers

TheEd

[robbie_1000]

Married life = bliss :mmm:

went a little over the hr tonight as i was trying another route.
1hr6mins 11.5k ahr 127 mhr144:whistle:

Rest up now

[TheEd]

bliss = fatigued legs

easy as you go



TheEd

[robbie_1000]

Managed another 1hrs run but only 9k and pace was slow as i had eaten before i went out.
Still managed to get the session in :whistle: