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+--- Thread: Quiquesubway 10k Training (/Thread-Quiquesubway-10k-Training)
Quiquesubway 10k Training - Quiquesubway - 18-03-2009
Good morning
This was at a 400m track. I know, since I have a GPS i could run elsewhere, but i rather do this kind of training in a track.
I'm going for my 30 mins of easy run and then to work. Thanks for your feedback. I'm getting there little by little. It's good being focused again and having someone coaching!
Btw, next week I'm supposed to do 400m...at what pace? Is it 1:46 w/ 1:00 rest. Also, instead of resting 1:00 minute could I do 100m instead (whichever is shorter)?
Gracias
Quiquesubway 10k Training - Quiquesubway - 18-03-2009
Good morning,
Yes, i did this at a 400m track. I could run elsewhere since I have a GPS, but not this sort of practice. Btw, next week I'm supposed to do 10 X 400 w/ 1:00 rest...at what pace? Don't you consider 1:46 is a bit slow? (i added 0:10 as you recommended)-- Also, is it ok to rest 100m instead? I mean, whichever is less?
Thank you. I will get back to you later today!
Quiquesubway 10k Training - TheEd - 18-03-2009
Hi Quique, speed sessions on the track are good as it is the most accurate and easy to compare to.
400m next week is 10 seconds per k faster than the times you ran for the 1k
so you ran 4 minutes per k for the 1000's and you can run the 400's at 3.50 per k, so that is around 92 to 94 per 400m
jog the 100m in 60 seconds but do take the 1 minute rest
Hope this helps
TheEd
Quiquesubway 10k Training - Quiquesubway - 18-03-2009
Hey!
Going over the program, how exactly is next Thursday's practice?
30 mins Fartleks (6 X 1:00 @ race pace w/ 1:00 rest)
How much should I warm-up? Two miles? After warming up, how do I distribute the 30 minutes? Lets say I'm warmed up, and run the 6 reps, that's equal to 10 minutes training...
...maybe I'm supposed to warm-up 10 minutes + 6 reps + 10 cool down...Is that it?
Let me know please
:mrburns:
Quique
Quiquesubway 10k Training - TheEd - 18-03-2009
warm up 10 mins light jogging and then do
the 1 minute fast at 'anticipated' 10k race pace followed by 1 minute easy
you do 6 times 1 minute fast @ 10k pace with 1 minute easy in-between
Hope that helps
TheEd
Quiquesubway 10k Training - Quiquesubway - 19-03-2009
That's it? That's the whole training? Wow, this entire training is so much lighter than what I'm used to, but so far I think it's gonna work for me! I'm so much relaxed and less tired and I like it!
Thanks
Quiquesubway 10k Training - TheEd - 19-03-2009
Quique, the heavy training of the 3 week cycle takes place in the first 8 days by the time you do the session 6x1 min with 1 min easy you are getting ready to race
Cheers
TheEd
Quiquesubway 10k Training - Quiquesubway - 20-03-2009
Yes, makes sense. Maybe that explains why I don't feel as tired as I used to before.
I'm doing the sub 21:00 5K early tomorrow morning. I'll get back to you then.
Thanks
Quiquesubway 10k Training - Quiquesubway - 20-03-2009
Today's practice didn't went as expected. First of all, I forgot my running shoes so I asked someone to lend me a pair. Today's weather was windy and awfully hot. Enough with the excuses...
20 mins warm up
1KM @ 4:14
2KM @ 4:17
3KM @ 4:17
4KM @ 4:19
5KM @ 4:13
5K @ 21:20
I'm a bit frustrated :noway:, but I know I'll overcome this feeling soon.
Later
Quiquesubway 10k Training - TheEd - 21-03-2009
there is always next week
TheEd