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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 30-03-2009
Hi,
I realized that my pulse was high during the run but wanted to see if I could keep that pace. Ỉ̫m glad I could do it.
Well, no races programmed for this weekend and since wẻ̫re approaching the end of this cycle what̫̉s your thoughts to start a new one next tuesday (April 7th)? :mmm:
MMS
Improving 10k with regular training - TheEd - 30-03-2009
you could always start with Day 1 tomorrow?
what say you?
Cheers
TheEd
Improving 10k with regular training - MMS - 30-03-2009
Sounds perfect, Coach! Day 1 tomorrow.
So, 30min easy today?
Cheers
MMS
Improving 10k with regular training - TheEd - 30-03-2009
well you can even have a day off today and the longer run tomorrow
your choice or the 30 minutes as mentioned
TheEd
Improving 10k with regular training - MMS - 01-04-2009
Hi Ed,
as you imagined I ran last monday.
But kept it easy.March 30th
30min easy 4,5k AHR 144
And yesterday started Day 1
March 31st
60min easy distance 9,4k AHR 146
From now on, all easy runs with time above 30min I'll control my pulse to stay btw 145 and 150. But for the 30min easy I wanted to go a bit faster.
Cheers
MMS
Improving 10k with regular training - TheEd - 01-04-2009
Good stuff MMS
the program isn't rocket science but does deliver results if applied correctly
Cheers
TheEd
Improving 10k with regular training - MMS - 03-04-2009
Hi Ed,
very tough week at work. Ỉ̫ve been working later but could do the last two sessions.
April 1st 30min easy
Time: 19min
Distance: 3k
AHR 153
Very tiring day at work (didn̫̉t eat properly during the day). The session felt harder than usual so I decided to interrupt it to save energies for the 2000 the next day.
==============================
April 2nd 3x2000m
wu = warm up (1k)
cd = cool down (1k)
K|Time|AHR Rest|RestHR
wu|07:01|141|01:30|122
2k|09:34|168|01:30|152
4k|09:53|171|01:30|159
6k|09:50|175|01:30|152
cd|07:02|154|01:30|?
Another har day at work and miscalculated the pace during the first 2k. :duh: Felt this session really hard, but looking at my pulse it looks better than the last one. But, would be better if I wasn̫̉t feeling tired from work.
Last 3x2000 on March 19th
K|Time|AHR Rest|RestHR
wu|07:13|154|01:30|123
2k|09:44|173|01:30|150
4k|09:50|173|01:30|157
6k|09:50|174|01:30|157
cd|06:55|155|01:30|?
==============
For this weekend I wanted to change the long run to Sunday. Talking about it, last one was 75min. How about this one? Same time or few minutes more?
Cheers
MMS
Improving 10k with regular training - TheEd - 03-04-2009
Look after yourself MMS
if you feeling tired from work and other things you may feel you not improving however you are doing the sessions and that's important
you can do 75 mins on Sunday as you have 1000's on Tuesday
so make sure to look after yourself
Cheers
TheEd
Improving 10k with regular training - karirush - 03-04-2009
Excellent advice from Ed.
That really helped me too!@
Thank you
Improving 10k with regular training - MMS - 06-04-2009
Hi Ed,
feedback from the weekend:
Apr 4th 30min easy
repeated the same run from last monday (same track, same pace, same distance) but it was in the morning. Compare the results:
Apr 4th 30min 4,5k AHR 155
Mar 30th 30 min 4,5k AHR 144
==========================
Apr 5th 75min easy distance
time: 75min
Dist: 11k
AHR: 149
====================
Next month Ỉ̫ll be on vacation. So, I was thinking of training in the morning most of the easy runs in order to have a better performance. What do you think?
MMS