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+--- Thread: 10k progression running 3-4 times a week (/Thread-10k-progression-running-3-4-times-a-week)
10k progression running 3-4 times a week - Punkthor - 11-08-2017
Aug 8th: 60 min easy @ 6.20/km
Aug 9th: 30 min easy @ 5.29/km. Avg HR: 141
Aug 10th: Rest
Aug 11th: 4x2k with 90 sec rest.
Lap 1: 2 km @ 4.32/km. Avg. HR: 159. Max HR: 172
90 sec rest. HR drop to 114.
Lap 2: 2 km @ 4.32/km. Avg. HR: 166. Max HR: 172
90 sec rest. HR drop to 128.
Lap 3: 2 km @ 4.33/km. Avg. HR: 168. Max HR: 174
90 sec rest. HR drop to 132.
Lap 4: 2 km @ 4.32/km. Avg. HR: 168. Max HR: 174
10k progression running 3-4 times a week - TheEd - 11-08-2017
looks like you coming back
nice
have a grand weekend
TheEd
10k progression running 3-4 times a week - Punkthor - 12-08-2017
Thanks Ed! Have a great weekend yourself!
10k progression running 3-4 times a week - Punkthor - 16-08-2017
Hi, TheED!
I would appreciate your view and input on the following: Lately, as you have seen, I`ve been complaining about not feeling to well and that something`s off. It has been especially evident by observing heart rate during easy workouts. Very often lately HR has been higher than usual (about 10 beats) during easy running, which have forced me to go a lot slower than normal. I came across an article on overtraining in non-elite athletes and recognised many of the symptoms. First of all my resting HR (measured in bed in the morning) won`t dip much below 60 when I would expect it to be around 52-54 considered my fitness at the moment. I have also slept poorly the last 1,5 months. I break a sweat from doing hardly anything and have slight heart palpitations. I have an appointment at the doctor in a few weeks, just to have a general check and will tell her about it, but I would like to hear what you think, given your experience.
The reason I suspect maybe I`m slightly overtrained is that I have hit absolutely every run on the plan, which means only a couple of days of complete rest during a cycle. Coupled with kids, family, work etc. it would kinda make sense. Again what do you think I should do? Take a couple of days off, a week off? Do only very easy runs? Monitor HR?
I`m supposed to do the 6x1k today btw.
Thanks!
10k progression running 3-4 times a week - TheEd - 16-08-2017
Hi Thor, I am not sure how much stress you are under currently, however I would recommend going for a check-up, that is the quickest way to assess what exactly is happening at the moment.
Check blood pressure
Iron Levels
hopefully from the blood taken they are able to check that you not carrying any infection
and a general once over to see if their is anything physically wrong that you may not be picking up
do easy running for now
here's hoping the above is easy to do
regards TheEd
10k progression running 3-4 times a week - Punkthor - 16-08-2017
Thanks for your reply. Got an appointment wiith the doctor in 3 weeks and will definitely have them check everything. The thing is, I really feel fine when not working out, although a little tired.
As you say, I`ll do easy runs and monitor resting heart rate. If it goes down anytime soon, I`ll do the 6x1k.
Thanks!
10k progression running 3-4 times a week - Punkthor - 17-08-2017
Aug 13th: Long run 85 mins @ 6.45/km. Avg. HR: 139
Aug 14-16th: 30 min easy
Aug 17th: 6x1k with 60 sec rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6. I decided to try the 6x1k today and it felt pretty good. Hard but fully controlled.
Lap 1: 1k @ 4.21/km. Avg. HR: 153. Max HR: 164
60 sec rest. HR drop to 121.
Lap 2: 1k @ 4.24/km. Avg. HR: 157. Max HR: 164
60 sec rest. HR drop to 121.
Lap 3: 1k @ 4.21/km. Avg. HR: 163. Max HR: 172
60 sec rest. HR drop to 130.
Lap 4: 1k @ 4.23/km. Avg. HR: 162. Max HR: 168
60 sec rest. HR drop to 129.
Lap 5: 1k @ 4.23/km. Avg. HR: 164. Max HR: 170
60 sec rest. HR drop to 134.
Lap 6: 1k @ 4.23/km. Avg. HR: 162. Max HR: 167.
10k progression running 3-4 times a week - TheEd - 18-08-2017
you feeling slightly better
steady as we go
TheEd
10k progression running 3-4 times a week - Punkthor - 21-08-2017
Aug 18th-20th: Rest. Attending a wedding among other things ruled out the the two days of easy running.
Aug 21st: Paced 5k @ 4.27/k. Avg. HR: 168. Max HR: 177. Total time of 22:13.
I got carried away and ran this 5k too fast, but on the positive side I broke my old 5k record by 1 min and 13 seconds
10k progression running 3-4 times a week - Punkthor - 24-08-2017
Aug 22nd: 45 min easy
Aug 23rd: 30 min easy
Aug 24th: 3x5 min @ 10k pace w/ 1 min easy in between
Lap 1: 5 min @ 4.31/km. Avg HR: 152. Max HR: 164
Easy 1 min. HR drop to 137
Lap 2: 5 min @ 4.28/km Avg. HR: 159. Max HR: 165
Easy 1 min. HR drop to 148
Lap 3: 5 min @ 4.33/km Avg: HR: 158. Max HR: 164