+- 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: 10k progression running 3-4 times a week (/Thread-10k-progression-running-3-4-times-a-week)
10k progression running 3-4 times a week - TheEd - 27-05-2017
have you recovered Thor?
have been away for 2 days with only mobile access
TheEd
10k progression running 3-4 times a week - Punkthor - 27-05-2017
No worries, TheEd.
Recovered from the 5k session you mean? If so, then yes. Did the 3x5min fartlek today. Felt hard but way better than the 5k session. I don't know what happened with that one. Best not to dwell on it I guess
10k progression running 3-4 times a week - Punkthor - 31-05-2017
May 28th: 30 min easy @ 5.37/km. Avg. HR: 141
May 29th: 30 min easy @ 5.47/km. Avg. HR: 141
May 30th: Rest
May 31st: 10k race. 48.11 official time. My watch says 10.12 km @ 4.46. Don`t know what to make of it. I hope my watch is right. If so, at least I ran 5 sec faster per k than last race one month ago.
10k progression running 3-4 times a week - TheEd - 01-06-2017
nice Thor .. great to see the progress
we will slowly change things, no need to 'bang it' all of a sudden
well done
TheEd
10k progression running 3-4 times a week - Punkthor - 01-06-2017
Thank you, TheEd!
I will take a couple of days off now, then do some shorter easy runs and then start the program over next week. Any changes in pacing? 4.45/km for the 4x2k intervals and 4.40/km (or faster?) for the 6x1k intervals?
10k progression running 3-4 times a week - TheEd - 05-06-2017
Thor, depending on how you come back from the rest, you can start the 2k session at the same pace, and then increase the last 2 x 2k to 5 seconds per k quicker
make sure it is a controlled session, so hold back in the beginning
then we can see what pace we can move to for the 1k after your feedback
on we go
TheEd
10k progression running 3-4 times a week - Punkthor - 06-06-2017
June 1st: Rest
June 2nd: 30 min easy
June 3rd: 30 min easy
June 4th: 65 min easy @ 6.15/km. Avg. HR: 132
June 5th: 30 min easy @ 5.41/km. Avg. HR: 140
June 6th: 4x2km with 90 sec rest
Lap 1: 2 km @ 4.49/km. Avg. HR: 161. Max HR: 168
90 sec rest. HR drop to 127.
Lap 2: 2 km @ 4.47/km. Avg. HR: 163. Max HR: 169
90 sec rest. HR drop to 129.
Lap 3: 2 km @ 4.46/km. Avg. HR: 163. Max HR: 169
90 sec rest. HR drop to 130.
Lap 4: 2 km @ 4.39/km. Avg. HR: 166. Max HR: 171
Relatively hot and humid in Oslo today. Felt hard but fully controlled.
10k progression running 3-4 times a week - TheEd - 08-06-2017
quite a decent session Thor
coming along in the right direction
TheEd
ps.. no more feeling tired?
10k progression running 3-4 times a week - Punkthor - 08-06-2017
I feel pretty good at the moment. Did a 90 min long run today @ 6.20/km and avg. HR: 132, which felt nice and easy.
Next up is 6x1 intervals on sunday.
10k progression running 3-4 times a week - TheEd - 09-06-2017
good stuff Thor
the progression is coming along in the right direction
TheEd