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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 29-11-2010
nice first 5km - 22:36 .. your sub 45 will come with a good attitude in the future
off-period followed by Build Up
and remind me about the half marathon and date once you start on the Build Up, please?
Cheers and enjoy
TheEd
Improving 10k with regular training - MMS - 29-11-2010
I hope sub45 will become something natural next year!
Iôm satisfied with what I accomplished this year. I got back to a training routine after my Achilles problem, also ran two sub45min 10k races. Iôm more experienced and motivated to achieve better results next year.
Iôd like to especially thank you for all your support and advice through this year. Without all this, I probably wouldnôt have accomplished this results. :great:
MMS
Improving 10k with regular training - TheEd - 29-11-2010
my pleasure MMS
onwards and forwards
TheEd
Improving 10k with regular training - MMS - 02-12-2010
Hi Coach TheEd,
I started the Off Period and Iôm also slotting my runs in the morning. Itôs an attempt to get my body used to the morning races, as I still feel am runs harder than pm ones. I intend to keep doing this during Build Up and hopefully am quality sessions in the future wonôt be too hard.
Youôll notice higher AHR comparing to my pm easy runs, although itôs been a warm week as well.
Nov 30th - 30-40min easy - Day 1
Morning Run
Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 154
Temp: 22C
Dec 1st - 30min easy - Day 2
Morning Run
Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 148
Temp: 23C
Dec 2nd - 30-40min easy - Day 3
Morning Run
Time: 30min
Dist: 4,8K @ 6:15/km
AHR: 149
Temp: 24C
Iôve been running 30min after waking up. I believe this adapting process will take while, right?
Tks.
MMS
Improving 10k with regular training - TheEd - 02-12-2010
Hi MMS
some people just never adapt to early morning running .. so hopefully you are able to do so
the is enthusiasm in your post which is nice to see and that you enjoying your running, even if it is the Build Up
enjoy and thanks for the feedback
TheEd
Improving 10k with regular training - MMS - 07-12-2010
Hi TheEd,
I entered the second week of the Off Period today. Iôm still keeping my morning runs. Some of them were easy, some not that much.
I went to the beach this weekend. Warm days there, but thereôs nothing better after a run than some time on the water. :yes:
Dec 3rd - Off - Day 4
Dec 4th - 40-50min - Day 5
Morning Run
Time:40min
Dist:6K @ 6:40/km
AHR:154
Temp:30C
Dec 5th - 30min - Day 6
Morning Run
Time:30min
Dist:4,6K @ 6:31/km
AHR:143
Temp:25C
Dec 6th - 40-50min - Day 7
Morning Run
Time:40min
Dist:6,4K @ 6:15/km
AHR:146
Temp:21C
Dec 7th - 40-50min - Day 8
Morning Run
Time:45min
Dist:7K @ 6:26/km
AHR:152
Temp:21C
Tks.
MMS
Improving 10k with regular training - TheEd - 07-12-2010
Looks like you enjoy the off period
Enjoy
TheEd
ps.. do not talk too loudly about your beach weather
Improving 10k with regular training - MMS - 13-12-2010
Hi TheEd,
I finished today the Off Period and Iôm going to start Build up tomorrow. You asked me to remind you of my plans to run a half marathon in April (it will be on the 10th) and a 10k race probably on March 27th.
So, the schedule would be like this:
Dec 13th ââ¬â Jan 24th: Build up 2 Cycles with 4k Time Trial (6 weeks)
Jan 25th ââ¬â Mar 28th: 3 Cycles of 10k program (9 weeks)
Mar 27th: 10k Race
Mar 29th ââ¬â Apr 9th: 2-week Cycle
Apr 10th ââ¬â Half marathon
Off Period feedback
Dec 9th - 50-60min - Day 10
Morning Run
Time:60min
Dist:9,3K @ 6:27/km
AHR:150
Temp:21C
Dec 10th - 30-40min - Day 11
Morning Run
Time:40min
Dist:6,4K @ 6:15/km
AHR:146
Temp:20C
Dec 11th - 50-60min - Day 12
Morning Run
Time:60min
Dist:9,3K @ 6:27/km
AHR:154
Temp:26C
Dec 12th - Off - Day 13
Dec 13th - 50-60min - Day 14
Morning Run
Time:60min
Dist:9,3K @ 6:27/km
AHR:151
Temp:23C
MMS
ps: donôt you worry. I will not say again how great the weather is for swimming in the warm water of the ocean. :yes:
Improving 10k with regular training - TheEd - 13-12-2010
Thanks MMS .. after 2 weeks on the Build Up we will look to start getting you used to a slightly longer run
seems like you have it all as a plan
let's see how the next 2 weeks go
Best
TheEd
ps.. yes, rather not mention the weather .. minus 10 this morning
Improving 10k with regular training - MMS - 17-12-2010
Hi Coach,
First three days of Build Up are behind and tomorrow is the Hill work. Any particular advice, os simple roll the hills?