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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 20-01-2011
this is nice going considering the quality racing and then mileage you have done in the last 7 days .. truly progress
well done
TheEd
10k & 21k Training - DaveM40 - 21-01-2011
Hi TheEd - how are you?
I wonder if you could give me a little advice about heart rate? I have been reading the article on HR aerobic training on the main site. And it states that the ideal HR for training is about 70%. I suspect this article is mainly pitched at beginners? But it made me think a bit and this leads to my question below.
I have a max of 177 BPM - at present I am running easy runs in aprox the 70 to 75% zone (usually 124 - 135). I have improved these from about average 4:45 per K to about 4:35 or a bit quicker at averages of around 131. I find these fairly easy. I do recovery runs in days after races / hard training at 65 - 70% (about 114- 124).
My question is; how should I progress this? Options as I see it are;
1/ Continue in the 70 -75% zone and hopefully continue to improve pace?
2/ Aim to train at a lower HR zone, accepting a lower pace to start, but hoping to get quicker and ultimately work less hard on easy / long runs?
Hope you can help me with this please?
Dave
10k & 21k Training - TheEd - 21-01-2011
Dave ... the HR monitor truly helps in avoiding problems and from reading, your easy recovery runs are delivering the medicine needed for recovery
a good rule of thumb for easy runs around 1hr is 10k race time (pace per k) plus 1 minute per k added .. so your 4.35 would give you a 35.30 minute 10km which is where you are currently, so without knowing it you right on pat
so when you do those runs at 4.35 being aware of the pulse range is important, always monitoring that you are not too elevated from normal pulse on those runs. your body normally tells you and you must always take into account weather etc and emotional state is highly important
you also have the longer runs right
as you progress (and as you have) you know what is right for you and it comes naturally and science backs it up in the form of HR
now as for the future and pulse .. these are for the next level stages of development .. you have adapted to 1hr runs as well as long runs and quality 2k sessions and 1k sessions
we then move to tempo runs .. this is progressive .. also hillwork arrives for you on the first Saturday of the 3 week-cycle
everything is progressive
from my experience the pace I give the athlete to run at is normally backed up via the HR monitor (so need to be concerned about % percentages as such, as they normally correlate in the end)
so this is your future and the 'zone' runs are not as needed for now
on the 15th I mentioned -
ps.. with such progressive development you will be somewhat shocked at how much improvement can still come
you have just touched on 3.20 per k for the 1k sessions however your next level is 3.20 per k for the 2k session and this is certainly achievable
if you look at the program you will see the 2nd Saturday is a tempo run however as you progress more paced runs come throughout the cycle
so a lot to look forward to and what gets us there are 72 second 400's
you will understand this equates to 3.20 per k for 2k
so if you running at 3.20 per k for the 2k session your easy runs should naturally progress to 4.20 per k at the same pulse
please ask questions here, as I know exactly what I would like to get across however it is often not achievable on the internet
best
TheEd
10k & 21k Training - DaveM40 - 21-01-2011
Thanks for the great answer. I am reassured that I am hitting the correct intensity on easy runs - I guessed as much as it feels right. :great:
I am excited by the potential in the 10k program. Some good challenges to come.
I have found a nice flat 10k on the 5th March to open the road racing season - here's hoping for good weather and a fast time
Dave
10k & 21k Training - TheEd - 21-01-2011
the ability to recover between sessions is the highest quest and you may be mastering it
TheEd
10k & 21k Training - TheEd - 21-01-2011
the ability to recover between sessions is the highest quest and you may be mastering it
TheEd
10k & 21k Training - DaveM40 - 24-01-2011
Hi TheEd - hope you are well.
I did 10 x 400 today. Unable to get to track this week, so I went for the treadmill instead. This was fine as I could concentrate on tecnique a bit in the mirror. I ran very smooth.
1/ 141 / 158 / 108
2/ 141 / 159 / 118
3/ 141 / 159 / 112
4/ 143 / 162 / 119
5/ 146 / 163 / 124
6/ 151 / 164 / 130
7/ 149 / 165 / 135
8/ 150 / 166 / 135
9/ 149 / 165 / 135
10/ 150 / 166 / 135
All run between 78 and 77 seconds. No better than last time speed wise, but HR's much lower. I will be back at the track next time and hope to see anice improvement.
Rest of week;
Tue - easy 60
Wed - easy 45
Thu - standard fartlek
Fri - rest
Sat - 12k XC race (Midland Championship)
Sun - easy 60
Hope this is ok?
10k & 21k Training - TheEd - 24-01-2011
this looks solid as you roll down to the race
consider picking the pace up over the last 15 minutes on Wednesday
the intention is to feel enjoyable stretching the legs a little no more than 10 bpm increase and if you enjoy only a 5 bpm increase then that is also fine, it is purely to feel good
TheEd
10k & 21k Training - DaveM40 - 30-01-2011
Hi TheEd - hope you have had a good week. Mine has been fine. I did a XC race yesterday.
Midland Cross Country Champs - 12k with 3 laps, each including a steep hill, sticky mud and a tricky stream crossing
I was 103rd of 299 runners. The standard was high as expected - but less runners than predicted turned up. I missed out on the top 30% finish I had hoped for, but ran well.
I did a very easy 5o minutes today and all was ok.
Next week;
Mon - 60 easy
Tue - 60 to 75 easy
Wed - 60 easy
Thu - 5 x 2000 or 6 x 1000
Fri - rest
Sat - 90 easy
Sun - 60 easy
What do you think? Which quality session would you recommend Thursday?
Best regards
Dave
10k & 21k Training - TheEd - 30-01-2011
well if you happy with the run then I am happy
the 6 x 1000m [if recovered decently?] as the quality session this week
on to that 10km race, hopefully it is a decent course
best
TheEd