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+--- Thread: Here we go Again : 10k & 21k Training (/Thread-Here-we-go-Again-10k-21k-Training)
Here we go Again : 10k & 21k Training - TheEd - 14-09-2011
spot on .. roll through the training and enjoy
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 15-09-2011
Completed my 60 minute (10km) easyish run today, felt comfortable, but the HR was elevated again, suspect this was due the previous weeks training.
Looking forward to a days rest tomorrow.....
Dean.
Here we go Again : 10k & 21k Training - dmw9255 - 19-09-2011
Completed the 5km paced run on Saturday, felt really comfortable. Completed in 21:15 and each 1km lap was 4:15/km. HR average for the 5km was 170 BPM.
Completed a 60 minute easy run yesterday, again really comfortable, HR was back where I expected it to be.
Plan for this week:
Today - Rest
Tuesday - 10 x 400m ??
Wednesday - 30-40 minute easy
Thursday - Fartlek (6 x 1min fast / slow)
Friday - Rest
Saturday - Rest
Sunday - Half Marathon
Not sure about the 400m session for tomorrow, as I have not done this before, also need to the pace. I do not have a running track, but can do it outside. What do you think??
Dean.
Here we go Again : 10k & 21k Training - TheEd - 19-09-2011
instead of the 400m session you can do 3 x 1600m at 4.15 per k pace with 3 minutes rest in-between
this should be a comfortable session
and the rest looks fine in your run down to the event .. no harm in doing 2 day rest if you feel it benefits you or
put the 6 x 1 minute onto the Friday and Thursday do 30 minutes easy
Rest Saturday
Cheers
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 20-09-2011
Completed the 3 x 1600m session at 4:15/km this morning, session was reasonably comfortable, done with three minutes slow at 8.5km/h. Splits below:
HR Ave / Max / After Rest
1st - 160 / 169 / 123.
2nd - 167 / 174 / 134.
3rd - 167 / 172 / 111.
I wil stick to having two rest days prior to the half, as I need to travel from Rotterdam to Windsor on the Saturday, and will be working everyday until then, so will apreciate the rest....
Dean.
Here we go Again : 10k & 21k Training - TheEd - 20-09-2011
excellent .. enjoy the roll down to the event
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 21-09-2011
TheEd Wrote:excellent .. enjoy the roll down to the event
I will certainly try.....
Did my easy 40 minute run today, just over 7km, Heart rate was sitting nicely where I expected.
Fartlek tomorrow, then wind down complete.
Dean.
Here we go Again : 10k & 21k Training - TheEd - 21-09-2011
urf:urf:urf:
Here we go Again : 10k & 21k Training - dmw9255 - 22-09-2011
Fartlek done today, another comfortable session.
72 hours to the half now and raring to go.
I was planning on running the first 10k around 4:30/km (45 minutes), and then upping the pace to 4:20/km for the next 9km (39 minutes), then go all out for the last 2.1km, hopefully this should give me a time sub 1:33.
What do you think?
Dean.
Here we go Again : 10k & 21k Training - TheEd - 22-09-2011
sounds sensible
TheEd