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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 12-10-2010
we can go through next week towards the end of this week
it should be standard run down however change the 400's on the Tuesday next week to 3 x 5 minutes @ 10k pace effort with 1 minute easy in-between
we shall also lower the 1hr runs to provide more recovery boost in prep
All should be fine
TheEd
10k & 21k Training - DaveM40 - 16-10-2010
Hi TheED - how are you?
I did the 4k TT today.
14:20 - and I felt pretty good. I did work quite hard, but legs were feeling nice.
This is a nice improvement from the 15:02 at the end of the build up phase, 9 weeks ago! :jive:
what do you think for taper next week? A basic outline in my mind is;
Mon - 40 easy
Tue - 20 easy + 4k at 21k race pace
Wed - easy 30 - 40
Thu - Fartlek - standard 6 x 1 min hard / 1 min easy
Fri - easy 30
Sat - rest day + sport massage
Sun - race 21k
Thanks for all you help, guidance and support
Dave
10k & 21k Training - TheEd - 16-10-2010
all looks fine except for a few minor tweaks
Tues: 3 x 5 minutes paced @ 10k race pace effort with 1 minute easy
then swap Thursday to Friday and Friday to Thursday
6 x 1 minute fast 1 minute slow at anticipated race pace for 21km
TheEd
ps.. how has your recovery from the previous day's sessions been?
10k & 21k Training - DaveM40 - 16-10-2010
I have been a bit stiff and tired the day after the hard sessions. But I have been ready to go hard again 2 or 3 days after last hard workout. I guess at 41 It takes little longer to recover from hard session?
I will alter next week to what you have advised.
Dave
10k & 21k Training - TheEd - 17-10-2010
ok .. then after this 10km there is still a lot more to come
exciting times ahead
TheEd
10k & 21k Training - DaveM40 - 17-10-2010
Hi TheEd -thanks for the feedback.
I hope to improve 10k sometime after next weeks 21k race. Cross country season starts here very soon also ......
10k & 21k Training - TheEd - 17-10-2010
you will definitely see the difference over the next few weeks of doing the cycles after the build up period
your 21k race should also be a success
TheEd
10k & 21k Training - DaveM40 - 22-10-2010
Hi TheEd - I hope you are well today.
I have had a good week and have just completed the final workout of fartlek (6 x 1 min). All is good.
I have a rest day with the usual sport massage from my club physio tomorrow. 21k Race is at 10am on Sunday ....
Any last bits of wisdom or advice?
Thanks for the guidance
Dave
10k & 21k Training - TheEd - 22-10-2010
DaveM40 Wrote:Any last bits of wisdom or advice?
run fast
enjoy
TheEd
10k & 21k Training - DaveM40 - 24-10-2010
Hi TheEd - I hope you are having a relaxing weekend.
I did the half marathon today.
Conditions were superb - cool / dry / breeze
I ran 1:21.00 - I don't have my placing yet. Guesssing 60th of 2000+
It was a fast and good quality race. Winner was from Kenya in 66 ish I believe. :whistle:
I got into a good race with 2 or 3 others and we all took turns to set pace.
Aprox 5/10 Mile splits only, as we seem unable to let go of imperial measures in the UK :duh:
5 mile 30.24
10 mile 1:01.25
I estimate I went through 1st half in 39.45ish -slower 2nd half down to turning into a bit of wind and getting tired.
I enjoyed most of the race. I had a couple of bad patches, but kept going ok. I am very pleased with this result. Thanks so much for you help!
My plan is to rest and go easy this week, then do a build up phase before training up for 10k again. I plan to have another 21k race in March 2011 ... I will be looking for my sub 80 then :jester:
Best wishes
Dave