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+--- Thread: 10K Training Plans (/Thread-10K-Training-Plans)
10K Training Plans - TheEd - 02-01-2013
Hi Glenn, coming back to your 21k splits .. you seem to have a definite tendency to start off too quickly .. so the next time it comes to a half marathon race then we must plan the splits according to training condition (shape you in)
OK .. will go through other points now
thanks for your patience
TheEd
10K Training Plans - TheEd - 02-01-2013
We can look to mix things up a bit so as to avoid going stale, so as prescribed for someone else, let's consider having a week of fast running at the end of this current build up phase
so the 4k time-trial followed by a
8k tempo run on Wednesday and up to 12k tempo on the Saturday
you can have easy running in-between with 1 or 2 days off to create freshness and keep you keen to return to hard training
please me know your thoughts on this
Thanks
TheEd
10K Training Plans - glenn10 - 02-01-2013
TheEd Wrote:Hi Glenn, coming back to your 21k splits .. you seem to have a definite tendency to start off too quickly .. so the next time it comes to a half marathon race then we must plan the splits according to training condition (shape you in)
OK .. will go through other points now
thanks for your patience
TheEd
Sounds like a very good idea - I have an intimate knowledge of the course I'll be running and we know what the aim is - having a blow-by-blow account of what to do per mile may also help to focus the mind on the day! We'll deal with that in the week leading upto the big day I guess
10K Training Plans - glenn10 - 02-01-2013
TheEd Wrote:We can look to mix things up a bit so as to avoid going stale, so as prescribed for someone else, let's consider having a week of fast running at the end of this current build up phase
so the 4k time-trial followed by a
8k tempo run on Wednesday and up to 12k tempo on the Saturday
you can have easy running in-between with 1 or 2 days off to create freshness and keep you keen to return to hard training
please me know your thoughts on this
Thanks
TheEd
Okay, so fitting this into the current plan, would I be doing the 8k tempo on the Saturday, followed by the 12K the next Wednesday, such as in the bottom of the following:
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 1 Hour Easy
(11) Friday 4th - 5x8 Minute Fartlek
(12) Saturday 5th - Rest
(13) Sunday 6th - 40 - 50 Mins Over Rolling Hills
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Fast running week
Tuesday 15th - Rest
Wednesday 16th - 4K Time Trial
Thursday 17th - 1 Hour Easy
Friday 18th - Rest
Saturday 19th - 8K Tempo
Sunday 20th - 1 Hour Easy
Monday 21st - 1 Hour Easy
Tuesday 22nd - Rest
Wednesday 23rd - 12K Tempo
Getting to this would then leave 2 months and a day before the half marathon?
Apologies for the number of questions - promise this is the last one - I was always told a tempo run should be along the lines of the following:
10 Mins Easy Warmup
Tempo run approximately 10 seconds/km slower than 10K PB
10 Mins Easy Warmdown
Is this a general guideline or how should I approach?
Apologies for firing in questions - once I get my head around what to do I'm normally much better behaved :laugh:
10K Training Plans - TheEd - 03-01-2013
We can swing it round to
Tuesday: 4k
Thursday: 8k tempo
Sat: up to 12k tempo
this would probably work out better
this is only to give you a break from the monotony during the winter period
Does this look suitable
TheEd
10K Training Plans - glenn10 - 03-01-2013
Sounds good to me - have changed below.
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165BPM
(11) Friday 4th - 5x8 Minute Fartlek
(12) Saturday 5th - Rest
(13) Sunday 6th - 40 - 50 Mins Over Rolling Hills
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo
As you can see from the run above, I got my heart rate monitor today! The average was 165BPM across the hour, with 181BPM being the highest bit that I hit after the hill on the forth lap at 5.3 miles.
I've had a quick look around the site, and I believe as I am 23 my maximum heart rate should be around 199BPM (but potentially ranging between 179 and 219), so this run is likely to be on average at 82% of my maximum.
I don't know if this link will work, but the pace (in orange) and BPM (red) of the run should be visible here:
http://nikeplus.nike.com/plus/activity/running/detail/2083862942?external_share_id=e9a8b9f3-559f-4cdb-8320-3ecd51e6050b&fb_action_ids=10151405326777386&fb_action_types=nikeapp%3Arun&fb_source=other_multiline&action_object_map=%7B%2210151405326777386%22%3A594730077209658%7D&action_type_map=%7B%2210151405326777386%22%3A%22nikeapp%3Arun%22%7D&action_ref_map=
As I'm new to the whole heart rate monitor thing, what should I be looking for? A certain percentage of the run between a set BPM range?
10K Training Plans - glenn10 - 04-01-2013
Got to be a very quick post today - did the 5 x 8 minutes Fartlek today, and because I have the new heart rate monitor I thought I'd push them quite hard to try and see if I could find my maximum BPM as thought this may be useful for you to see if I was training too fast etc.
A few stats are that I'm 23, 6 foot tall and weigh around 62KGS.
From todays run it seems as if my maximum heartrate is 195BPM - does that sound in the right ball park?
Link is here:
http://nikeplus.nike.com/plus/activity/running/detail/2084263722?external_share_id=72d72703-036f-4426-8ffb-941f87205a22&fb_action_ids=10151407081252386&fb_action_types=nikeapp%3Arun&fb_source=other_multiline&action_object_map=%7B%2210151407081252386%22%3A146910945460694%7D&action_type_map=%7B%2210151407081252386%22%3A%22nikeapp%3Arun%22%7D&action_ref_map=[]
10K Training Plans - TheEd - 06-01-2013
Hi Glenn, work on feel at the moment and simply record the heart rate and the from this data we will be able to provide pulse ranges more for you
cheers
TheEd
10K Training Plans - glenn10 - 06-01-2013
TheEd Wrote:Hi Glenn, work on feel at the moment and simply record the heart rate and the from this data we will be able to provide pulse ranges more for you
cheers
TheEd
Cool, will be very interested to see how it all comes together!
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo
10K Training Plans - TheEd - 07-01-2013
we should learn quite a great deal from the data and for now we won't implement training at prescribed pulse
however I can tell you that many of the runners on the program do their easy run around 140 and particularly during the build-up however for now stay running as you feel and simply provide the data
after a few cycles you will begin to understand the rhythm of the cycles and programs
enjoy
TheEd