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10K Training Plans - TheEd - 29-01-2013

apologies .. for the future .. the 1k session is always 10 seconds per k faster than the 2k session

what did you do the session in

cheers

TheEd

10K Training Plans - glenn10 - 29-01-2013

Was aiming to do 4min/KM. Unfortunately the snow has now been replaced by wind and rain - so really struggled to keep the pace up - the major disadvantage of being 6 foot at 9.5 stone is that I'm like a kite! Also legs still feel quite heavy since the 2 hour run on Sunday. No excuses though - I don't think I pushed quite as hard as I should've in Repetition 5 and 6.

Repetition - Time - Average Heart Rate
1 - 3:56 - 188 BPM
Rest - 131 BPM
2 - 4:08 - 195 BPM
Rest - 144 BPM
3 - 4:04 - 197 BPM
Rest - 147 BPM
4 - 4:11 - 197 BPM
Rest - 151 BPM
5 - 4:23 - 196 BPM
Rest - 152 BPM
6 - 4:20 - 199 BPM

Now have three 1 hour runs, followed by a rest day and then a 5K time trial - does that sound right?

Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running – relaxed
31st easy day of 60min running
1st easy day of 1hr running
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K


10K Training Plans - TheEd - 31-01-2013

that should be fine Glenn .. seeing that the long run has been increased, the 1k will feel more difficult and then throwing in the weather conditions, one shouldn't get to 'het up' about results for now

if things go well you can still have a decent run on the weekend

cheers TheEd

10K Training Plans - glenn10 - 31-01-2013

TheEd Wrote:that should be fine Glenn .. seeing that the long run has been increased, the 1k will feel more difficult and then throwing in the weather conditions, one shouldn't get to 'het up' about results for now

if things go well you can still have a decent run on the weekend

cheers TheEd

Thanks, Ed - I'm probably just naturally quite hard on myself! Still plouging through the easy runs, and feeling very good for them. Looking forward to the 5K on Sunday, presuming the aim is something between 19:10 - 20:00, weather depending?

Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running – 6.02 miles - 62:28 (10:22/mile) - 147 BPM
31st easy day of 60min running - 6.06 miles - 63:12 (10:26/mile) - 150 BPM
1st easy day of 1hr running
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K


10K Training Plans - TheEd - 01-02-2013

Great Glenn, as long as you aware, I come in as a soundboard, so that I can echo to you what you are saying and doing, and to also mention where to relax a little

we then KISS - Keep It Simple Stupid

and running is a joy .. if only Wink

have a great weekend

TheEd

10K Training Plans - glenn10 - 02-02-2013

Nothing constructive to add, apart from the fact that these babies (brought for the Half Marathon in March) arrived today...

[Image: IMG00232-20130202-1457_zps44a8b15b.jpg]

Big Grin

Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running – 6.02 miles - 62:28 (10:22/mile) - 147 BPM
31st easy day of 60min running - 6.06 miles - 63:12 (10:26/mile) - 150 BPM
1st easy day of 60min running - 6.08 miles - 64:10 (10:33/mile) - 143 BPM
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K


10K Training Plans - TheEd - 03-02-2013

nice .. if you happy with them, then write a small review and we will publish it

TheEd

10K Training Plans - glenn10 - 03-02-2013

TheEd Wrote:nice .. if you happy with them, then write a small review and we will publish it

TheEd

Definitely up for that - it's my first change of running shoes for two years, forced upon me because Adidas have stopped stocking the original Adios'...

Today's 5K took me along my normal training route, famous for having 66M of upward climb in the last 2K, and I managed to do it in 22:09, which may sound slow for a 5K (and is!); but that last 2K makes it a real drag on heavy legs by that point! Happy that my opening 2K was 7:45 too (4:06/3:39), which shows quite how hard the last 2K are! Really felt like I was motoring in those first 2K, which is really good news with 7 weeks until the big day...

Am thinking I may do a Park Run (5K) next Satuday, and then have Sunday as my rest day this week - would this pose a problem for the schedule Ed?

Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running – 6.02 miles - 62:28 (10:22/mile) - 147 BPM
31st easy day of 60min running - 6.06 miles - 63:12 (10:26/mile) - 150 BPM
1st easy day of 60min running - 6.08 miles - 64:10 (10:33/mile) - 143 BPM
2nd Rest
3rd 5K paced run – 22:09 (7:09/mile) - 188 BPM
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K


10K Training Plans - TheEd - 04-02-2013

this sounds fine, Glenn .. pray tell, how are you feeling in general, confident about where your running is taking you and looking forward to running faster?

Cheers

TheEd

10K Training Plans - glenn10 - 04-02-2013

TheEd Wrote:this sounds fine, Glenn .. pray tell, how are you feeling in general, confident about where your running is taking you and looking forward to running faster?

Cheers

TheEd

There was a few hundred metres on Sunday's 5K where I genuinely think I've never run any better, I was hardly touching the floor, but it felt effortless - and when I looked at my watch I was running at 5'15"/mile...

I look at where I was this time last year, feeling tired before and after after run, and now look at today, where I'm not - even the 'hard' runs do not feel that hard - I don't think it's a sub 90 minute half marathon that'll be the problem, if I can run a 92 feeling the way I did last year then it's just quite how fast I can do it this!

Next track session on Wednesday - how fast should I do the 400's? Smile

Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running – 6.02 miles - 62:28 (10:22/mile) - 147 BPM
31st easy day of 60min running - 6.06 miles - 63:12 (10:26/mile) - 150 BPM
1st easy day of 60min running - 6.08 miles - 64:10 (10:33/mile) - 143 BPM
2nd Rest
3rd 5K paced run – 22:09 (7:09/mile) - 188 BPM
4th 1hr easy run - 58:21 (10:54/mile) - 141 BPM
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K