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+--- Thread: Build Up Period (/Thread-Build-Up-Period)
Build Up Period - TheEd - 24-10-2017
Great O
consider the Off Period
http://www.time-to-run.com/training/10k/offtime.htm
followed by the Build Up
http://www.time-to-run.com/training/10k/buildup.htm
you should come back stronger
keep us informed and enjoy
TheEd
Build Up Period - OsirisD - 26-11-2017
Hi Ed! I hope everything's ok
.I just wanted to say that I haven't started the buildup. I've mostly done easy 40min runs 2-3 times/week + some strength training.
I plan to start the buildup in January and do it for at least 6 weeks. The reason behind this is that in January the temp will probably be around -10 deg C and I won't be able to do fast sessions. Easy running will be ok. So by the middle-to-end of February hopefully I'll be able to start on the cycles.
Unfortunately I still have an issue with my easy run pulse/pace combo... I struggle to not let my pulse go above 151bpm while easy running(133->151 is my aerobic zone interval).
I'll do a 'test' next week where I'll aim for a pace of 5.30/km for a 30-40min run and see where my HR's at. My 10k pace should is around 4.15-4.20/km so 1min slower as per your HR training article.
Build Up Period - TheEd - 27-11-2017
during this period, try to keep the pulse and intensity at a relaxed state
when you return to the 1st 2k cycle it should be tough, but by the end of the cycle you should move to a new level
good to hear from you
TheEd
Build Up Period - OsirisD - 24-12-2017
Hi Ed,
Just dropping by to wish you and your loved ones a Merry Christmas and a Happy New Year!
See you next year!
Build Up Period - TheEd - 27-12-2017
good to hear from you O
hope all is good your side and that 2018 brings us all we aim for
or near
TheEd
Build Up Period - OsirisD - 17-01-2018
Hey Ed,
Just started Tuesday with the 1'st cycle of the build-up. I'm planning on doing at least 2 cycles before the 10k cycles.
Regarding day 5, if I can't run hills what do you recommend I do? Increase time on feet or a bit faster pace... ?
At the moment I'm running at a pace of 6:20-6:30/km, with avg HR at around 145bpm.
Build Up Period - TheEd - 18-01-2018
if you can't manage the hill session then do 1hr paced, 150 up to max of 160 bpm
hope all is good
TheEd
Build Up Period - OsirisD - 18-01-2018
Ed, it's not that I can't manage it.
The problem is that I don't have hills around my home. And I can't go trail running because of extreme mud..
All is good, easing back into things
Build Up Period - TheEd - 21-01-2018
manage being, if you not able to do the run for any reason then
the alternative
which is what you doing
all good TheEd