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+--- Thread: 10k sub38 with only 4runs/week (/Thread-10k-sub38-with-only-4runs-week)
RE: 10k sub38 with only 4runs/week - emko - 23-04-2024
Dear TheEd,
stats sent
RE: 10k sub38 with only 4runs/week - TheEd - 23-04-2024
emko, try to monitor your am pulse for this week, so we able to establish what your average resting pulse is
from the graphs and stats, you race at a very high pulse level and it is quite impressive
my first impulsive response is that aerobic development needs to be improved.
What is the longest run you are currently doing? I would like for you to add a longer warm up aerobic run before sessions. WE may be able to improve things with simplicity
TheEd
RE: 10k sub38 with only 4runs/week - emko - 23-04-2024
Dear TheEd,
I will monitor that pulse.
Longest distance was 16k, and around 15k it was 13x for last 3months.
You mean longer warm up run before quality runs e.g. 5x2k?
RE: 10k sub38 with only 4runs/week - emko - 25-04-2024
Dear TheEd,
I checked my morning lovest pulse yesterday and today, which is 43PBM
RE: 10k sub38 with only 4runs/week - TheEd - 29-04-2024
wow .. emko .. you have a great range
what running are you doing currently
TheEd
RE: 10k sub38 with only 4runs/week - emko - 30-04-2024
Dear TheEd,
I am trying to do your 3weeks schedules, but now it a bit changed as some local races going around.
Hovever last thursday I done 5x2k@3:40 (very confidend over pace) and sunday I done 20k long slow run.
So your advice to improve my 10k further under 38min is just to make better warm ups as you mentioned in feed 42?
emko
RE: 10k sub38 with only 4runs/week - TheEd - 30-04-2024
hi emko, we can try improving matters by adding easy runs up to 140 bpm (yes)
when is your next event
TheEd
RE: 10k sub38 with only 4runs/week - emko - 30-04-2024
my next event is tomorrov 1.5. which is uncertified 5k race and then saturday 4.5. certified 10k, so another try
.
RE: 10k sub38 with only 4runs/week - TheEd - 07-05-2024
emko, how did things go?
TheEd
RE: 10k sub38 with only 4runs/week - emko - 09-05-2024
Dear TheEd,
1.5. I done 5k in 3:34pace. (urban race, lot of sharp turns and windy)
And 10k last saturday only in 4:00min pace. But for this event was very hot - over 25. (tempo 3:45 kept only for first 5k, then struggled to the end. Last km uphill)
I want to continue with 3weeks schedule where easy runs will be below 140bpm. No races foreseen till end of june.