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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 01-06-2009
I was really happy after this run. :jester:
I set my watch to show both split time a total time and checked only after each km. Never looked at my bpm. I was only worried about running.
This is definitely a big improvement. :great:
I have to say that your program, your advice and your motivation made it happen easier.
Tks for all.
MMS
ps: what̫̉s next?
Improving 10k with regular training - TheEd - 01-06-2009
What's next .. is that 10k on the 28th still on?
Cheers
TheEd
Improving 10k with regular training - MMS - 01-06-2009
Sure!
Next race June 28th. It̫̉s the same I ran on March 15th, so we can compare results.
MMS
Improving 10k with regular training - TheEd - 01-06-2009
you can look at starting Day 1 of the cycle tomorrow
Then Day 3 - Thursday
2 weeks and then a 5k race or 8k race
then its a 3 week cycle till the 28th June
What say you?
TheEd
Improving 10k with regular training - MMS - 01-06-2009
Sounds perfect!
Ỉ̫ll take today off and start Day 1 tomorrow. Then we decide btw 5k or 8k race.
But, If I start Day 1 tomorrow and have a 2 week cycle, it would end on June 14th. So, till June 28th would be a 2 week cycle, right?
Tks
MMS
Improving 10k with regular training - MMS - 05-06-2009
Hi Coach,
This week, especially, the temperature dropped a lot. A avr temp at night is around 12C to 14C. It̫̉s freaking cold :yikes: But I didn̫̉t have any trouble running at this temperature.
Now, feedback of the week.
June 2nd 70min
Time:70:13
Dist:10,5k
AHR:149
June 3rd 30min
Time:30min
Dist:4,7k
AHR:145
June 4th 3x2000
wu (1k)
CD (1k)
K|Time|AHR|Rest|RestHR
wu|06:30|128|01:30|118
2|09:50|158|01:30|144
4|09:48|163|01:30|149
6|09:45|166|01:30|149
cd|06:35|149|01:30|134
Previous....
May 28th 3x2000m
wu = 5min
cd=5min
K|Time|AHR|Rest|RestHR
wu|05:00|130|01:30|125
2|09:48|160|01:30|147
4|09:44|166|01:30|151
6|09:44|171|01:30|148
cd|05:00|150|01:30|136
============================
One question: when do you plan the 5k or 8k race? It̫̉s because next thursday Ỉ̫m headed to the beach and therẻ̫s no track with 1k marks to use.
tks
MMS
Improving 10k with regular training - TheEd - 07-06-2009
if you can move the session one day forward .. swap Wednesday with Thursday
should all be fine
TheEd
Improving 10k with regular training - MMS - 08-06-2009
TheEd Wrote:if you can move the session one day forward .. swap Wednesday with Thursday
should all be fine
TheEd
Sorry I got confused now. :confused:
Now it̫̉s second week of the cycle. So:
June 8th: 30min
June 9th: 5x1000m
June 10th:30min ? (Wednesday)
June 11th:30min ? (Thursday)
June 12th: OFF
June 13th: 5k Paced
June 14th: 10k easy
If it̫̉s not that, what̫̉s the plan for this week?
Tks!
MMS
Improving 10k with regular training - TheEd - 08-06-2009
sorry my bad .. u discussed doing the 1000's on a Thursday
however if it is on Tuesday then it is fine
TheEd
Improving 10k with regular training - MMS - 10-06-2009
Hi Coach,
don̫̉t worry.
Ỉ̫ll finish this cycle on the weekend and then we can work towards the race on the 28th.
June 6th Long Run Different track with long easy uphill
Time:93:38
Dist:13,05k
AHR: 153
June 7th 30min
Time:30
Dist:4,8k
AHR: 151
June 8th 30min
Time:30
Dist:4,5k
AHR: 145
June 9th 5x1000
wu (0,7k)
cd(0,7k)
K|Time|AHR|Rest|RestHR
wu|04:56|134|01:00|123
1|04:50|161|01:00|152
2|04:45|169|01:00|158
3|04:43|169|01:00|161
4|04:46|168|01:00|164
5|04:44|169|01:00|163
cd|04:58|149|01:00|136
Tomorrow Ỉ̫m headed to the beach, although looks it won̫̉t be too sunny.:yes:
MMS