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+--- Thread: 10K Training Plans (/Thread-10K-Training-Plans)
10K Training Plans - glenn10 - 13-01-2013
TheEd Wrote:after your 4k feedback and pulse ranges, I shall provide you with some data for the tempo runs
Cheers and enjoy
TheEd
Thanks Mr D - I'm going to drop by the track for the 4K so its over a flat course this time! Not expecting it to be that fast as I'm still due for a 75' the night before!
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 - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 6.04 miles - 60:03 (9:56/mile) - 154 BPM
(18) Friday 11th - 5.21 miles - 46:11 (8:52/mile) - 166 BPM
(19) Saturday 12th - Rest
(20) Sunday 13th - 4.09 miles - 40:31 (9:54/mile) - 158 BPM
(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 - glenn10 - 14-01-2013
A nice easy 75 minutes tonight to finish off the second run of the base phase - really looking forward to the 4K time trial tomorrow - should I approach it to try and run it constant as with the previous one, or should I just go as hard as I can?
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 - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 6.04 miles - 60:03 (9:56/mile) - 154 BPM
(18) Friday 11th - 5.21 miles - 46:11 (8:52/mile) - 166 BPM
(19) Saturday 12th - Rest
(20) Sunday 13th - 4.09 miles - 40:31 (9:54/mile) - 158 BPM
(21) Monday 14th -7.51 miles - 77:27 (10:18/mile) - 152 BPM
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 - 14-01-2013
start off at an even pace and try to build up the tempo, starting off too quickly now could be painful
enjoy
TheEd
10K Training Plans - glenn10 - 16-01-2013
Brought forward one of my rest days, as had a very late day at work and didn't fancy a time trial at 1AM in -3 degrees! So did the time trial today. Watch went a bit odd and missed 120M in the last Kilometer, but the splits and Heart Rate were as follows (all with tracksuit top, hat, gloves, the lot!)
Distance | Split | Average Heart Rate
1KM | 4:03 | 189 BPM
2KM | 4:03 | 196 BPM
3KM | 4:08 | 199 BPM
4KM | 3:46 | 199 BPM
Overall | 15:59.66 | 191 BPM
Link: http://nikeplus.nike.com/plus/activity/running/detail/2089675310?external_share_id=2559ac7b-67fe-4a2d-a70a-c23a38133cf9&fb_action_ids=10151427218867386&fb_action_types=nikeapp%3Arun&fb_source=og_timeline_photo_robotext
Also noticed from this that after 3.6KM my heart-rate got to 201 BPM for a second! I felt quite okay for the first 1.6KMs, then had a bit of a stitch for the next 1KM or so, but managed to run the last bit okay! I wasn't as tired as I thought I would be at the end - I reckon I could've pushed a bit harder should I felt the need - but was trying to run as evenly as I could, even if I did hit the last lap a bit harder than the rest! All in all, felt good!
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 - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 6.04 miles - 60:03 (9:56/mile) - 154 BPM
(18) Friday 11th - 5.21 miles - 46:11 (8:52/mile) - 166 BPM
(19) Saturday 12th - Rest
(20) Sunday 13th - 4.09 miles - 40:31 (9:54/mile) - 158 BPM
(21) Monday 14th -7.51 miles - 77:27 (10:18/mile) - 152 BPM
Fast running week
Tuesday 15th - Rest
Wednesday 16th - 2.4 miles - 15:59.66 (6:36/mile) - 191 BPM
Thursday 17th - Rest
Friday 18th - 8K Tempo
Saturday 19th - Rest
Sunday 20th 12K Tempo
10K Training Plans - TheEd - 19-01-2013
how has the faster running been so far?
TheEd
10K Training Plans - glenn10 - 19-01-2013
TheEd Wrote:how has the faster running been so far?
TheEd
Not too bad - bit of a shock to the system and found out that it really does hurt if I start off too quickly today!
Unfortunately when I came to do the 8K today, this is what the track looked like:
![[Image: 270864_10151431909422386_1812669572_n_zps7eded7a0.jpg]](http://i79.photobucket.com/albums/j139/glenn-10/270864_10151431909422386_1812669572_n_zps7eded7a0.jpg)
So immediately my 7/mile plan was slowed down to about 7:30/mile as I did not have spikes - is this still okay? Going to do the 12K tomorrow, what is the plan then after that?
Did you think I would be able to do the 5 mile race on the 17th February as my only race before the Half Marathon on the 24th March? Will it fit in okay?
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 - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 6.04 miles - 60:03 (9:56/mile) - 154 BPM
(18) Friday 11th - 5.21 miles - 46:11 (8:52/mile) - 166 BPM
(19) Saturday 12th - Rest
(20) Sunday 13th - 4.09 miles - 40:31 (9:54/mile) - 158 BPM
(21) Monday 14th -7.51 miles - 77:27 (10:18/mile) - 152 BPM
Fast running week
Tuesday 15th - Rest
Wednesday 16th - 2.4 miles - 15:59.66 (6:36/mile) - 191 BPM
Thursday 17th - Rest
Friday 18th - Rest
Saturday 19th - 4.7 miles - 35:37 (7:27/mile) - 191 BPM
Sunday 20th - 7.4 miles - 69:18 (9:16/mile) - 174 BPM
10K Training Plans - TheEd - 19-01-2013
you should have invested in SKIS
don't hassle too much if you didn't get much in
if the weather continues as such you may need to move to treadmill running
keep me informed and don't worry too much about the missed sessions
take care
TheEd
10K Training Plans - glenn10 - 19-01-2013
TheEd Wrote:you should have invested in SKIS
don't hassle too much if you didn't get much in
if the weather continues as such you may need to move to treadmill running
keep me informed and don't worry too much about the missed sessions
take care
TheEd
I certainly got some odd looks from the people building snowmen in the middle of the track when I turned up and put in 20 laps! Snow is supposed to start clearing early next week, although the paths are now starting to clear, will still try and put in the 12K tempo tomorrow so we can get onto the next part of the training schedule.
What should I be looking to do next week, all being well?
Had a look, and there's four weeks to the five mile race; nine weeks until the half marathon...
10K Training Plans - glenn10 - 20-01-2013
Snow has got worse, and couldn't get to the track today - just did 12KM around the streets as fast as I dared!
So that's the 'fast running week' over and done with - raring to go with the 'proper' training now coach! Is it now time to move onto the 10K schedules; and if so, is it possible to fit in the 5 mile race I mentioned above, with the Half Marathon in 9 weeks time?
Thanks for all your help so far - feeling like I've got a much more solid base under me, and a far greater desire than this time last year when I ran a 92!
10K Training Plans - TheEd - 20-01-2013
to be absolutely honest, with the weather the way it is currently (unless you can train on a treadmill) I would play it by ear and not get too fixated on running
I can assure you, running in slippery conditions can cause serious injuries
so (unless you can treadmill) I would recommend backing off with all intensity for now and running when and how you can
(if on a treadmill, then we can look at things differently, so please advise)
Cheers
TheEd