sub 40 10 k. Please advise

[TheEd]

That sounds quite good regarding the easy runs

from my experience below 140 bpm constitutes an easy run for a lot of runners however I still need to get further feedback before applying the same principles to you

For next week change the 2000's to Wednesday .. start with Day1 on Monday

then come the weekend go for an easy run on Friday

and do Day 5 on Saturday and continue as normal with the program

Hope that helps

TheEd

[robbie_1000]

Ok cool - that helps out at home :-)
I'll record my average HR during these sessions too. Be back soon :-)

[robbie_1000]

Have been keeping up with the program to date. Today was the 2k x5 R90 at 4.05.

I didn't get my rest rate after each set only the avg hr and max hr. :-(
set1 150 166
set2 155 171
set3 158 171
set4 162 175
set5 163 176

I found this easier than some of the 2k x 5 sets i've attempted before but my legs did feel heavier towards the end.

Please advise TheEd :-)

Cheers and Merry Xmas
Rob

[TheEd]

Rob what were your times for the distance and where did you do the session, please?

you need a few rolls of the dice to get real results however after the 3rd cycle of those 2k sessions you will find yourself at a different level

What more can I add except

Merry Xmas

TheEd

[robbie_1000]

Hi,

I did the sessions in the gym on the treadmill. Is that cheating?

I ran at 14.7 speed which worked out consistently to 8mins10 per 2kset.
I then jumped off the treadmill and waited for 60 secs then restarted the machine to go again for the next set.
(I was hoping that the restart process/machine getting up to speed took 30 secs ....so 90 secs rest in total).
When the machine started up again I then used/pressed the lap button on my watch.
The times below should have been 8mins10 per 2k set + the 90 secs rest (9mins40)
I did record them and wasn't too far out from the 9mins40.

Set1 9.38
Set2 9.35
Set3 9.39
Set4 9.39
Set5 9.30

[TheEd]

Not cheating at all

just wondering what distances you covered

nice going

Off for some Xmas Eve grub

TheEd

[robbie_1000]

erm off for a few beers too and well adeserved xmas dinner. Cheers again.
Rob

[robbie_1000]

Hi,

I did the 6 x 3.55 1k sets inc R60 today avg hr 147.

A quick question if there is no 10k race on the race day of week 3 would it be best to not run a 10k at race pace and go back to day 1 of the program?

Cheers
Rob

Ps think i'm carrying some extra xmas weight atm :-)

[TheEd]

you can either do a 4k time-trial or 5k or even 8k

it is meant to be a day where you challenge yourself

the idea is to try train the body to run well on the day you plan

after a few cycles and your body and mind have adapted then you are able to change the pattern to choice

Hope that helps

TheEd

[robbie_1000]

just completed Day12 5k sub 20min.
Was on the treadmill in the gym Time 19.51
1-2k 7.55min avg hr 149 max hr 159
3k 3.58min avg hr 160 max hr 161
4k 3.58min avg hr 161 max hr 164
5k 3.58min avh hr 163 max hr 166

Been eating alot of crap recently so will tighten up on the diet in the new year.

Rob