10K Training Plans

[glenn10]

Did the 10 x 400M tonight with the intention of being between 86 and 90 seconds:

Lap Time (Pace) Heartrate
1 01:34 (6'26"/mi) 179BPM
Rest 121BPM
2 01:29 (6'27"/mi) 188BPM
Rest 133BPM
3 01:26 (6'27"/mi) 193BPM
Rest 130BPM
4 01:24 (6'09"/mi) 196BPM
Rest 141BPM
5 01:27 (6'19"/mi) 197BPM
Rest 134BPM
6 01:27 (6'23"/mi) 198BPM
Rest 137BPM
7 01:29 (6'29"/mi) 198BPM
Rest 136BPM
8 01:27 (6'15"/mi) 199BPM
Rest 139BPM
9 01:26 (6'13"/mi) 200BPM
Rest 146BPM
10 01:26 (6'16"/mi) 200BPM

[TheEd]

how are your legs feeling after this session?

Cheers

TheEd

[glenn10]

how are your legs feeling after this session?

Cheers

TheEd

Hiya - legs were absolutely fine - was a bit stiff for the mile long walk back to the station straight afterwards, but can't feel the session in the legs at all today - I wouldn't say I felt pushed during the session either, it was hard, but I reckon I was only at about 90-95% pace for those (which the heartrate seems to agree with as I only hit my maximum 201 BPM in the final repetition)...

Assuming this is a good sign?

[TheEd]

this is good, though you can't judge this session on the heart rate but more as to how the calf muscles feel the next morning

all good

TheEd

[glenn10]

this is good, though you can't judge this session on the heart rate but more as to how the calf muscles feel the next morning

all good

TheEd

Very interesting to know Ed! I'm on the final rest day of the plan today, and going to do 5K (either on the flat or on the same course as last week) as my 'race day' tomorrow so we can see how I'm progressing! Plan is then to start the plan again with two 1 hour runs on Monday and Tuesday, before going back to day 1 on Wednesday. Are there any changes I should make over my first run through, or is it the same as before?

2 more runs through to the Half Marathon

[TheEd]

enjoy the half, Glenn

and then from your feedback we can play forward

TheEd

[glenn10]

enjoy the half, Glenn

and then from your feedback we can play forward

TheEd

Sorry - I wasn't very clear on my side there! I meant two more times of going through the three week cycle before the half marathon I'm aiming to go sub-90 for

[TheEd]

let me apologise for misreading .. yes, you can run the cycle x 2

however, move the Day1 onto a Tuesday

Thursday will be 2k session day3

cheers

TheEd

[glenn10]

Lovely - thanks Ed, will set to it on Tuesday and do an hour easy tomorrow to lead into it

Did 5K over the same hilly course as last week today, plus the gale force winds, plus the rain/sleet. I went out with the intention of running the first 3K quite easy (this is the downhill part); and then really attacking the hills for the last 2K. Below is the comparison to last weeks 5K. As you can probably imagine, I'm disappointed it was 5 seconds slower, but delighted that I could attack such big hills so easily after 3K... As stupid as it sounds, this is making me exactly what you said about my half marathons from last year - if I set off too quickly, I'll have nothing left... The fact from one week to the next I manage to run the same 1K 26 seconds faster, simply because I'm leaving something in the tank, rather than going for everything straight away!

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm (+10 seconds)
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm (+35 seconds)
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm (+40 seconds)
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm (+14 seconds)
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm (+5 seconds)

Also managed to peak at 204bpm; which is 3bpm higher than I thought I could go... Interesting!

[TheEd]

this is good if it shows you the value of having something in the tank, as you progress, your overall pace judgement will improve

nice going, lots to look forward to

so, what pace for the 2k session on Thursday, do you have in mind?

TheEd