10K Training Plans

[glenn10]

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) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 1 hour
(4) Saturday 1st - Rest
(3) Sunday 2nd - 1 hour

All going well so far, feeling alot fresher than I was at the start of the off-training period which I guess is good!

[TheEd]

yes, the main idea behind the off training period is to hopefully regenerate the runner and in some way take away the anxiety that has formed about training and achieving

so good to hear it is having the right results

onwards and forwards

TheEd

[glenn10]

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) 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 - 40 to 50min over rolling hills – simply run the hills
(6) Tuesday 4th - 75min easy and totally relaxed – time on feet
(7) Wednesday 5th - Rest
(8) Thursday 6th - 1 hour
(9) Friday 7th - 1 hour
(10) Saturday 8th - 1 hour

Just a quick question about tomorrows session - by 'simply run the hills', does this refer to just the uphills and if so how hard should I be running these, assuming that at the moment I feel as if I am running at around 50-60%?

[TheEd]

you do not exert any extra effort to maintain the pace, you simply run over the hills trying to be relaxed, your pulse range will go higher however the overall pace / speed will slow

it must be an enjoyable session with the hills providing variation

enjoy

TheEd

[glenn10]

you do not exert any extra effort to maintain the pace, you simply run over the hills trying to be relaxed, your pulse range will go higher however the overall pace / speed will slow

it must be an enjoyable session with the hills providing variation

enjoy

TheEd

Thanks mate - done as prescribed - used the hills as an excuse to stretch my legs a little bit, and it felt very good having been almost four weeks since I let my legs go a bit!

Understand all the sessions up until Sunday - with regards to the warmup for session 11 - what should I be looking to do for this? My warmups at events has always been a part of my running I think I've lacked on (should that be slacked on...) a bit...

[TheEd]

I was providing an answer here and decided to create a new post under TheEd's blog, that way I can refer users to the answer in future

so if you don't mind please follow the yellow brick road

to - Warm up routine thoughts

http://www.time-to-run.com/theed/coaching/warm-up-routine-thoughts

please let me know if there is anything else I can comment on

Thanks

TheEd

[glenn10]

I was providing an answer here and decided to create a new post under TheEd's blog, that way I can refer users to the answer in future

so if you don't mind please follow the yellow brick road

to - Warm up routine thoughts

http://www.time-to-run.com/theed/coaching/warm-up-routine-thoughts

please let me know if there is anything else I can comment on

Thanks

TheEd

That's a very interesting read. It's made me think - and something I've noticed is that all of my decent race results (5K and 10K PBs) have all been set in evening races when I've spent the day at home and had a long warm bath mid afternoon. Evenings are also when I run most of my training runs....

Do you reckon this is because my body is 'used' to running in the evening, or could it just be a result of a higher resting heartrate by this stage of the day, plus the bath?

Still knocking through the sessions, will update at the weekend =)

[TheEd]

There has been a debate as to when is the best time to race and train. One of the things that came out of the discussion is that your body is more ready and alert in the evening.

In your case the relaxation during the day before an event will certainly help and the bath will improve circulation all round.

TheEd

[glenn10]

There has been a debate as to when is the best time to race and train. One of the things that came out of the discussion is that your body is more ready and alert in the evening.

In your case the relaxation during the day before an event will certainly help and the bath will improve circulation all round.

TheEd

One thing I have always had problems with is settling my stomach for morning races, which has always hindered my running prior to 12PM - I've always just put this down to my body not being used to having breakfast before 10AM, and so having to take on so much on a race morning just messes up the balance - any truth in this?

Had a sneaky Friday off training as was knackered - will swap this for Monday's session...

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) 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 - 1 hour
(11) Monday 10th - 5 x 8 min paced

[glenn10]

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) 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 - 75 mins
(15) Thursday 13th - 60 mins
(16) Friday 14th - 60 mins

I then have two days away (Saturday, Sunday) before being back on Monday - how should I deal with this, as I'll be missing sessions 17 and 18. Should I then just start with them again on Monday, removing the rest session on day 19?