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+--- Thread: 10K Training Plans (/Thread-10K-Training-Plans)
10K Training Plans - glenn10 - 06-06-2013
TheEd Wrote:for now .. we go on feel but do not allow the pulse to go above 150 bpm for the easy runs
it will all work out
TheEd
Hi Ed,
Did an hour easy tonight:
60:39
9.6KM (6:17/KM)
Average 147BPM
Found it quite difficult to stay in the prescribed pulse range, as the route is quite hilly and so had to try and balance the uphill vs downhill pulses. Every time I saw I was straying into the low 150's, I made sure I dropped down to 145BPM before going again. Felt fine for the first 55 minutes, but then my left hip started going a little stiff, and I then got a little stitch at about 58 minutes, but both had disappeared by the end of the run. Barely broke a sweat doing the run though, so not feeling tired afterwards.
Where do we stand for sessions across tomorrow/the weekend?
10K Training Plans - glenn10 - 08-06-2013
glenn10 Wrote:Hi Ed,
Did an hour easy tonight:
60:39
9.6KM (6:17/KM)
Average 147BPM
Found it quite difficult to stay in the prescribed pulse range, as the route is quite hilly and so had to try and balance the uphill vs downhill pulses. Every time I saw I was straying into the low 150's, I made sure I dropped down to 145BPM before going again. Felt fine for the first 55 minutes, but then my left hip started going a little stiff, and I then got a little stitch at about 58 minutes, but both had disappeared by the end of the run. Barely broke a sweat doing the run though, so not feeling tired afterwards.
Where do we stand for sessions across tomorrow/the weekend?
Wasn't sure what to do for Friday/Saturday, but was feeling a bit stiff yesterday so just did a quick lap around the block. Did an hour easy today, heartrate a bit high because of hills, but felt very good doing it and no ill effects now. Was forced to do a 5 minute warm-up, as my GPS wouldn't sync, so heartrate started a bit higher than usual too! I did notice though, that while my heartrate would get up quite high going uphill, just a few hundred meters of downhill at the same pace would drop me to 130ishBPM, which I guess is good?
Wednesday: Rest
Thursday: 60:39 - 9.6KM (6:17/KM) - 147BPM
Friday: 22:27 - 3.6KM (6:13/KM) - 149BPM
Saturday: 57:41 - 9.3KM (6:11/KM) - 154BPM
From here will just continue to do hour sessions unless I hear differently, if that works for you?
10K Training Plans - TheEd - 09-06-2013
we will have a session for you for faster running in this week
TheEd
ps.. how are you feeling after the weekend?
10K Training Plans - glenn10 - 09-06-2013
TheEd Wrote:we will have a session for you for faster running in this week
TheEd
ps.. how are you feeling after the weekend?
Feeling good - legs were a little heavy before I went for my run today, and for about a mile or so (between 4 and 5 miles) I had a bit of a stiff left-leg achiles, right down from half-way up the calf (on the left) to into the right of the ankle - but a very small pain, and it disappeared after about 5-10 minutes.
Today's hour was the same course as yesterday, but with no warmup. Average heartrate 153BPM.
Am of to Jersey for five days from tomorrow, so the runs should be in slightly better weather than I'm used to! I will continue with 1 hour/day for now - just let me know when to put in the faster session if you can :-)
10K Training Plans - TheEd - 10-06-2013
if you going away then we can play a little with variation for the next 5 days
the following fartlek session .. paced running at last 4k time-trial pace
3 minutes faster (4k pace) with 1 minutes easy then 2 minutes faster (4k pace) with 1 minute easy then 3 minutes faster (4k pace)
then 3 minutes easy and repeat above
repeat a total of 3 times
please ask questions
10K Training Plans - glenn10 - 10-06-2013
TheEd Wrote:if you going away then we can play a little with variation for the next 5 days
the following fartlek session .. paced running at last 4k time-trial pace
3 minutes faster (4k pace) with 1 minutes easy then 2 minutes faster (4k pace) with 1 minute easy then 3 minutes faster (4k pace)
then 3 minutes easy and repeat above
repeat a total of 3 times
please ask questions
Sounds good - I did another easy 1 hour session today as only just got Wifi from the hotel. However tomorrow evening (Tuesday) I can have a go at this. Just to confirm, is this the session, or do I add an extra iteration at the end?:
(First iteration)
3 minutes @ 4 min/KM
1 minute easy
2 minutes @ 4 min/KM
1 minute easy
3 minutes @ 4 min/KM
3 minutes easy
(Second iteration)
3 minutes @ 4 min/KM
1 minute easy
2 minutes @ 4 min/KM
1 minute easy
3 minutes @ 4 min/KM
3 minutes easy
(Third iteration)
3 minutes @ 4 min/KM
1 minute easy
2 minutes @ 4 min/KM
1 minute easy
3 minutes @ 4 min/KM
3 minutes easy
10K Training Plans - TheEd - 11-06-2013
3 times only .. correct
try to enjoy it and instead of looking at the pace continually rather ENJOY
take away the mental intensity and go with the flow
TheEd
10K Training Plans - glenn10 - 11-06-2013
TheEd Wrote:3 times only .. correct
try to enjoy it and instead of looking at the pace continually rather ENJOY
take away the mental intensity and go with the flow
TheEd
Had a nice run along the seafront this evening - the whole 5K arc from St Helier (the capital) to St Aubin is lit up by tiny lights, so did the fartlek as you suggested. Didn't look at the pace until after the run - each of the 'fast' bits were around 4:45/KM, with the easy parts around 6:00/KM; very nice after a warm day :laugh:
Same again tomorrow?
10K Training Plans - TheEd - 12-06-2013
nice to see you enjoy it
actually, if you feeling pleasant and feel you can run at the same pace again without trying to run harder then yes
repeat the session and enjoy
TheEd
10K Training Plans - glenn10 - 12-06-2013
TheEd Wrote:nice to see you enjoy it
actually, if you feeling pleasant and feel you can run at the same pace again without trying to run harder then yes
repeat the session and enjoy
TheEd
Repeated again today - was quite windy and watched the waves breaking over the seawall, which added to the sense of adventure
Pretty much at the same pace as yesterday - possibly a bit quicker on the way home due to the wind, but we'd be talking fractions!
Still feeling very good - legs were very strong tonight and no aches and pains at all!
What're we looking to do tomorrow, back to an hour easy?