+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: sub 50 training (/Thread-sub-50-training)
Pages:
1
2
sub 50 training - TheEd - 06-09-2009
whereas I recommend heart rate tracking for training I also recommend racing according to mental effort and feeling on race day
only checking your hr according to pace after the 10k race
from what I have seen so far your ideal race hr effort may be between 175 and 180 before pushing yourself over the last 3 km of the event
Hopefully this little feedback is of help
TheEd
sub 50 training - pavelz5 - 12-09-2009
Hi,
Here my race. Again under 50's.
I've felt well since 5km but then I've felt very exhausted and without energy.
Last 2 km were at very low speed.
my legs were quite ok but the HR increased very high. When 185HR is reached then I felt so exhausted. Even I've pushed down my speed the HR didn't stabilized at reasonable rates. I had to decrese the speed to 5:50 or 6:00 to feel confortable.
Time Distance Av speed AvHR Max HR
0:05:03 1 5:03 162 173
0:04:47 2 4:47 176 178
0:05:00 3 5:00 179 182
0:04:51 4 4:51 183 186
0:05:03 5 5:03 185 188
0:05:02 6 5:02 184 188
0:05:28 7 5:28 181 189
0:05:19 8 5:19 183 185
0:06:23 9 6:23 176 185 (walking some seconds)
0:05:24 10 5:48 168 181
0:52:25 10 5:16 178 189
It was a problem of race strategy or I'm really unfitted to reach under 50's?
what we can do? It's another race on 4th October. I want to try again.
sub 50 training - TheEd - 12-09-2009
continue with the cycle from Tuesday as Day 1 ... things should get better, you still very new to the structure so there is a lot still to come
TheEd
sub 50 training - pavelz5 - 01-11-2009
Hi ,
long time since last post, but work affairs makes me impossible to follow on this comunication. Sorry.
But I resume what I've been done since then:
I've tried to follow up your sub 50 program and finally 22th september I reached 48:40 on an urban race 10K.
Since then I've tried to change to sub 45 program, but :mad: when I arrived to 2K test, was impossible to reach the pace. Reality is I'm too far from this pace.
For this reason since saturday, I've began Build up program, with this results
Day 1:
58 min
9,23km
156bpm
Day 2:
55 min
8,62km
152bpm
What do you think about?
I'm doing well changing to BU program?
The bpm are ok, or too high?
thanks.
sub 50 training - TheEd - 01-11-2009
Congrats on the 48 minute 10k achievement
trying to move to doing the sub 45 minute 2000m session is quite a step-up however if we do things carefully you should get there
Yes, do the build-up program and lets see how things go
try drop your pulse below 150 to stay on the comfortable side and to adapt to the higher workload
Onwards and forwards
TheEd
sub 50 training - pavelz5 - 08-11-2009
Hi ,
After some work days here you can find my results.
Day 3: (2/11)
6,28km
HR 150
42 min
Day 5
4/11)Hill parameters:
10m slope
0,35km uphill
0,4km downhill
6 times
Total : 42:30 / 150HR
Day 6 and Day 8:
I went doing trekking on mountains. 2 days with aprox. 22km walk and 2200m accumulated elevation
Day 9: (8/11)
9 km
56:43 min
150HR (average)
15 last minutes at 155HR
Is trekking compatible with running programs?
I will inform you next days about my progress,
sub 50 training - TheEd - 08-11-2009
pavelz5 Wrote:Is trekking compatible with running programs?I would certainly say NO
however if you don't get disappointed when the results don't come immediately then there should be no harm
Cheers
TheEd
sub 50 training - pavelz5 - 11-11-2009
Hello,
Following with the plan here are the results:
Day 9:
47:12
HR: 149
7,1km
Day 10:
9,55km
61min
HR:150
Day 11:
1km warm up HR 147
8 min: HR:158
2min: HR at 2 min:150
8 min: HR:163
2min: HR at 2min:152
8 min: HR:165
2min: HR at 2 min:148
8 min: HR:164
2min: HR at 2min:149
8 min: HR:164
2min: HR at 2min:148
In 2 days I have to "work the hills". Which HR do you recomend?
Bye
sub 50 training - TheEd - 11-11-2009
you can push your pulse up to 165 to 170
it does mean you have to run at that level all the time but you can have it hover around that bpm for 2 to 3 minutes at a time max
Please ask questions if clarity needed
TheEd