How to train

[TheEd]

nice going C ..

once you get more consistency going you will see the improvement come all round .. don't put pressure on yourself and simply balance everything without trying to look too far ahead

onwards and forwards

TheEd

[Raginglynx]

Just to educate myself a little, a question:

Why are all my easy runs 1 hr long and not the times the program says?

rgds,
Christian

[TheEd]

The programs on the internet are the starting level .. once you have gone through a series of training you have the off period and then the build-up

during the build up the 1hr run becomes standard

this standard is then brought back into the next level of training

training is always progressive ... in order for you to be able to get to doing tempo runs the runner needs to go through the various stages of development

the 1hr also adds to assisting the recovery from hard sessions and races in the long-term

hope this helps

TheEd
ps.. with development 1hr runs can progress to 12 to 15k runs

[Raginglynx]

I see
Thank you

[Raginglynx]

Hi TheEd!

Last two runs were a little tiresome, I believe it might be because of the increase in pace during the 2k sessions

Sat May 7 – Longest run – 1 h 30 min

17.01 km, 5:31, 132

Sun May 8 – 1 hour run

58:15, 10.7 km, 5:29, 136

[TheEd]

make sure to recover nicely for the 1k session and then things become easier

maintenance and recovery are very important aspects of the cycles

good food + good recovery = good training

which = good results

enjoy the 1000's

TheEd

[Raginglynx]

Thank you. Doing another race on Saturday too.

I saw that I haven't updated you with the data from last Thursdays 2k sessions, so here they are:

Day 3, sub 39 program

start with 5x2k R90 (3.45 to 3:50 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Note
1 2.00 7:32.40 3:47 169 190 94 Strange HR values
2 2.00 7:34.22 3:47 167 177 115
3 2.01 7:39.89 3:49 171 181 124
4 1.99 7:36.46 3:49 176 185 130 Started getting tired
5 2.00 7:34.70 3:48 179 186 125 Really tired here

[TheEd]

this is a very good session

look after yourself and focus on recovery after the 1000's

TheEd

[Raginglynx]

Hello TheEd!

Went for an early morning 1k intervals run today in Copenhagen. I was very tired when I went up and didn't think I would make it. Especially not after the first 1k. But I managed to keep it up somehow

Mon May 9 – 1 hr run

11.16 km, 5:24, 131

Tue May 10 – 6 x 1k @ 3:35-3:40 km/min, 60 sec of rest in between

Lap - Avg Pace - Avg HR - Max HR - Min HR @ rest

1> 3:41 - 156 - 169 - will upd.

2> 3:36 - 165 - 176 - will upd.

3> 3:37 - 169 - 182 - will upd.

4> 3:37 - 174 - 186 - will upd.

5> 3:38 - 176 - 186 - will upd.

6> 3:38 - 178 - 188 - will upd.

[TheEd]

good going .. now try to relax up and give your body a a chance to recover from the last 5 days training

enjoy

TheEd