+- 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: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 15-10-2010
on the next cycle we will increase the 2000m session 5 x 2k with Rest 90 seconds .. this will be the ultimate progress and will set you up for better performances over 10km
yes yes
TheEd
ps.. a great weekend to you
Improving 10k with regular training - MMS - 20-10-2010
TheEd Wrote:on the next cycle we will increase the 2000m session 5 x 2k with Rest 90 seconds .. this will be the ultimate progress and will set you up for better performances over 10km
yes yes
TheEd
ps.. a great weekend to you
OH! The 5x2000m has arrived! :rip: :laugh:
Hi Coach,
Yesterday I had the same feeling of the 2000m while doing the 1000m. Felt great all the way. Better performance this time compared to previous, but this time there wasnôt a great difference on temperature (20C 3 weeks ago, 17C last night).
The runs on the weekend (long and 30min runs) were in the morning under warm temperatures, around 27C. So, I suffered a little as youôll see my average heart rate on these runs.
Anyway, things are looking very promising.
Oct 16th - 90min - Day 05
Morning Run
Time:90min
Dist:14,0K
AHR:157
Temp:27C
Oct 17th - 30min - Day 06
Morning Run
Time:30min
Dist:4,9K
AHR:155
Temp:27C
Oct 18th - 30min - Day 07
Night Run
Time:30min
Dist:4,8K
AHR:142
Temp:16C
Oct 19th - 30min - Day 08
Night Run
Temp:17C (bit windy sometimes)
K|Time|AHR |RHT
1|04:11|168|155
2|04:10|171|165
3|04:09|170|163
4|04:08|172|163
5|04:07|172|167
6|04:07|177|170
6|24:52|172|164
Cheers.
MMS
Improving 10k with regular training - TheEd - 20-10-2010
the one aspect of importance on the hot days is re-hydration .. this is most important
the 1000's are certainly looking good and the introduction of the 5 x 2000 will definitely reap the benefits
all is coming along nicely .. and no aches or pains?
TheEd
Improving 10k with regular training - MMS - 20-10-2010
Yes, re-hydration is being done, more intensively on warm days. I sip water every 3k on all my long runs.
And, nope. No aches or pains lately. After the harder sessions, I ice my right foot and calf for a little while. Itôs working so far. :great:
MMS
Improving 10k with regular training - TheEd - 20-10-2010
try to drink more water after the runs as well and consider having a slightly higher protein intake, even in the form of eggs if possible
cheers
TheEd
Improving 10k with regular training - MMS - 25-10-2010
Hi Coach,
I had an interesting experience this weekend. I was at the beach and had to run 5K paced, but there was no km markers on the street. So I thought, Iôll have to run just feeling the speed. As I wanted to run around 4:25-30/km, would go one way during 11m15s and return. I started and was completely focused on my speed, hit the 11min15sec mark and made an U turn. Finished in 22:25. When I got back home here, turned on my computer and measured using map my run. Result: 5,1km!
Hereôs the feedback of my recent runs.
Oct 20th - 30min - Day 09
Night Run
Time:30min (treadmill)
Dist:5,0K
AHR:140
Temp:19C (outdoor)
Oct 21st - 60min - Day 10
Night Run
Time:60min
Dist:9,5K
AHR:145
Temp:19C
Oct 22nd - OFF - Day 11
Oct 23rd - 5K Paced - Day 12
Afternoon Run (@ 5pm)
Temp: 21C
K|Time|AHR
2,55|11:15|167
2,55|11:10|171
5,10|22:25|169
Oct 24th - 60min - Day 13
Night Run
Time:60min
Dist:9,5K
AHR:147
Temp:19C
Tks.
MMS.
Improving 10k with regular training - MMS - 25-10-2010
TheEd Wrote:try to drink more water after the runs as well and consider having a slightly higher protein intake, even in the form of eggs if possible
cheers
TheEd
Iôll keep that in mind!
Improving 10k with regular training - TheEd - 25-10-2010
nice ... you learning to run by effort and focus which is when the running begins
its the start of a new level
TheEd
Improving 10k with regular training - MMS - 26-10-2010
Maybe itôs soon to talk about it but I want to run a Half Marathon next year, in April. So, before that I believe Iôd go through Off Period and Build Up. My last race this year is this one on Nov 28th, so maybe after that I would start Off Period/Build Up. Does it sound like a good plan? :mmm:
MMS
Improving 10k with regular training - TheEd - 26-10-2010
that should be fine
TheEd