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+--- Thread: 10k beginner - looking to improve. (/Thread-10k-beginner-looking-to-improve)
10k beginner - looking to improve. - bmclough - 17-09-2008
Hi,
Interesting point about the slower sessions, I suppose when I am running at that HR I dont feel like I am making progress. I will take it easy on these runs for now, i would reckon speed would be reduced to 8/9k per hour.
Ok, so here are the results from the 1K session which was completed on a threadmill with a 1% gradient. The rest between each was between 60-90 seconds.
Started with 5 min jog
Rep 1:
Starting HR 115,Finish HR 168,Duration 4:56
Rep 2:
Starting HR 118,Finish HR 171,Duration 4:46
Rep 3:
Starting HR 122,Finish HR 173,Duration 4:41
Rep 4:
Starting HR 130,Finish HR 177,Duration 4:48
Rep 5:
Starting HR 140,Finish HR 177,Duration 4:44
Ended with 5 min jog
Last rep my legs were feeling it.
I have a family wedding on Friday which means I may not be able to get time for quality sessions on Friday or Saturday with travel etc. I may be able to fit in a recovery runs though.
Bearing this in mind what should the next few days consist in prepartion for sub-50 on the 28th?
B
10k beginner - looking to improve. - TheEd - 17-09-2008
Good session B
lots to learn and a great deal of scope
Friday is a rest day and Saturday can be an ordinary 30 minute run, so I wouldn't panic about missing too much
Sunday and Monday according to program
Tuesday will be your last quality session before the 28th and if you could repeat last night's session without running faster but with a 3 min recovery between each rep
NB!! .. do not at anytime try to run faster than 4.40 ..
In your session recorded, the 4.40 did it for you and once you started the 4th one you were a little under the cosh however the more often you do these sessions the easier it will become and I believe come the end October you will be doing your 1000's close to 4.30 .. and this at a pulse of 177
let's see how the progress goes
Most important the easy runs, as after a session where your legs feel it, running hard on easy days would be like putting a weight round your neck and jumping off the nearest pier.
After next Tuesday's session we will run you down to the 28th
Enjoy the wedding
TheEd
10k beginner - looking to improve. - bmclough - 17-09-2008
Thanks for this TheEd.
I will report back on Tuesday with how things went and get my final instructions for the 28th.
I have to admit the thoughts of being able to actually monitor and see improvement in my ability excites me as up to now my training has been a bit ad-hoc and I think I was pushing myself way to hard in recovery runs which may have prevented progress,
Talk Tuesday
B
10k beginner - looking to improve. - bmclough - 18-09-2008
Here are the details of my Wed/Thurs recovery sessions
Wed: Duration 33:02, Avg HR 146, Max HR 154
Thurs: Duration 30:06 Avg HR 146, Max HR 153
It felt very slow however I now see the benefit as I feel like they have aided my recovery from Tues as opposed to being tired at my desk.
For the Rest of the weekend
Fri: Rest
Sat: 30 Min easy
Sun: 10k easy run
Mon: 30 Min easy
Tues: 1K session as planned
Is the Sunday run to be done at the pase of an east run as this will obviously mean I will be on my feet for over an hour.
B
10k beginner - looking to improve. - TheEd - 18-09-2008
BMC after a few cycles on the program you will see many changes, in the beginning is always best to be cautious.
Your Sunday run of over an hour is fine, what we often do at first is to actually set a time on feet session, so can I recommend doing 1hr on Sunday so that you are more at ease in rolling towards the 10k race
After the 10k we can get down to doing some fine work
Cheers
TheEd
10k beginner - looking to improve. - bmclough - 23-09-2008
So here is the output from the last few days
Wed: Duration 33:02, Avg HR 146, Max HR 154
Thurs: Duration 30:06 Avg HR 146, Max HR 153
Friday: Rest
Sat: Missed a run here opps!
Sun: Duration 1:01:02, Avg HR 146, Max HR 154
Mon: Duration 0:30:43, Avg HR 144, Max HR 154
Tues:
RunType: Threadmill (Gradient 1.5%)
Warm up: 5min warm-up run (HR<145)
Distance, Duration, Start HR, Finish HR, Rest
1Km, 4:57, 127, 170, 3:00
1Km, 4:45, 91, 173, 3:00
1Km, 4:45, 105, 174, 3:00
1Km, 4:46, 106, 175, 3:00
1Km, 4:45, 106, 176, 3:00
Cool Down: 5min recovery run (HR<145)
Note 1: Gradient slightly higher 1.5%
Note 2: Starting HR recorded at 2:45 to insure rest period did not exceed 3:00
A lot of information here, I guess now need to start focussing on Sunday's race and getting a time on the board fingers crossed.
Can you advice the next few days? I am both nervous and excited about Sunday.
10k beginner - looking to improve. - TheEd - 24-09-2008
coming along nicely
Wed and Thursday .. 30mins up to 150 bpm
very easy runs before the race
Will go through things after the your race feedback
Regards
TheEd
10k beginner - looking to improve. - bmclough - 26-09-2008
Hi,
Wed 33:28 Recovery run with an Avg HR of 144 and a Max Hr of 154.
I actually just had a long walk on Thursday as my ankle was a little sore and I wanted to be careful.
I guess i just focus on the Race day now and rest up, stay loose and eat well.
B
10k beginner - looking to improve. - TheEd - 28-09-2008
so how did it go
10k beginner - looking to improve. - bmclough - 28-09-2008
Well got the first one on the board. My time was 48:54. Weather was good and I didnt run myself into the ground. I have a bit of work to do to take 4 mins of this time but I think it can be done. Looking forward to some hard work over the next 10 weeks in preparation for the next one.