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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 10-03-2009
certainly not too slow currently and especially that you are still developing
your pulse rate at a slow pace will come more and more into effect once more data has been gathered
MMS, have you got a race this weekend, please?
Thanks
TheEd
Improving 10k with regular training - MMS - 10-03-2009
Hi Ed,
First, thanks for all this usefull information yoủ̫ve been giving me!
Ỉ̫ve learned a lot so far about running and my own development.Yes, a have a 10k race this Sunday morning (March 15th). So, including today, we still have 5 days before the race day.
What should be done till there?
Tks.
MMS
Improving 10k with regular training - TheEd - 10-03-2009
OK .. for this race I would prefer that you do simple runs
Tues: 20 mins up to 160 bpm .. warm up for 10 mins before and then run 20 @ pace
Wed: 30 - 40 mins recovery
Thur: 30 mins eacy
Fri: 20 mins real easy
Sat: Rest
This should roll your towards the race with no problems
Thanks
TheED
Improving 10k with regular training - MMS - 10-03-2009
That̫̉s fine!
Ỉ̫ll keep to this and provide feedback as usual.
:mrburns:
MMS
Improving 10k with regular training - MMS - 11-03-2009
Tuesday's report:
10min warm up
1,6km AHR 150
20min up to 160bpm
3,4km AHR 162 (ops! :whistle
For this wednesday: 30-40min recovery. What pace or bpm to follow?
Tks
MMS
Improving 10k with regular training - TheEd - 11-03-2009
Wednesday easy recovery run .. drop pulse to below 145 bpm
it should be slower however if you feel as though you actually running reasonably fast at that HR then not to worry
enjoy
TheEd
Improving 10k with regular training - MMS - 12-03-2009
Hi Ed,
recovery run tonight:
40min 5,9km AHR 148
Felt ok all way long and sometimes had to go really slow to keep the bpm around 145 (specially during some "hilly" parts).
The temperature also didn't help (26̼̉C at 8pm). And I'm also concerned about this next Sunday. It's been hot these days.
MMS
Improving 10k with regular training - TheEd - 12-03-2009
make sure to drink more water during the day in the days leading up to the event
here is also an article that may help
Training and Competition in Warm Conditions
Cheers
TheEd
Improving 10k with regular training - MMS - 13-03-2009
Ed,
thanks for the info. Ỉ̫ll keep to it during these hot days.
Last night: 30min easy 5,1km AHR 156
For the race on Sunday: any suggestions on pace or bpm I should follow?
MMS
Improving 10k with regular training - TheEd - 13-03-2009
MMS for your first run on the program .. no pressure
run the race don't put any unnecessary pressure on yourself
only look at your heart rate to start the race and when you stop your watch at the finish
if you are able to provide heart rate data after that then we can look at it
above all, enjoy
:yes:
TheEd