My 21k Training

[TheEd]

you can switch to preparation for next week's race (11th May)

Thursday you can look to doing the following session

2 x 2k @ previous 10k pace from sessions but adding 5 seconds to slow the pace if necessary .. if session too easy then instead of speeding up, rather shorten rest

normal rest 90 seconds

after the 2k then 3 x 1k at the same pace, no need to go quicker

rest 60 seconds in-between 1k

on we go

TheEd
ps.. Tuesday 75 minutes with last 15 minutes at projected half marathon pace

[Ciaran]

So what about the other days? Just regular 30mins easy sessions?

I'll have to do the interval session on Wednesday as I'm away all day Thursday. Either Wed or Friday but I'll go for Wednesday for now.

I think my projected pace will be something between 5:10 and 5:20 but I'll see how the 75min session goes next Tuesday.

[TheEd]

easy run on Tuesday

and then Thursday you can do the following session

2 x 2k @ race pace Rest 90 seconds

then

3 x 1k @ race pace with 60 to 90 seconds rest in-between

then Saturday, you can do a run up to 8k at 10 seconds to 15 seconds per k slower than race pace

then last week as week 3

hope this helps

TheEd

[Ciaran]

So, today is my last 30 mins easy before the half on Sunday.

Feeling okay about it. I was at the physio this week with some back pain but thankfully it was only tight muscles so she sorted that out for me.

I should make a 1.55 no problem but I'd be happier with a 1.50 but we'll see

Thanks again for all the help. I'll let you know how I get on.

I've nothing planned really for the summer except a Tough Mudder in August so after this race I think I'll take a two week break to give my knees a rest and then I'll just start with the cycle again to aim for a sub 50min 10km to keep me going until I sign up for my next half.

[TheEd]

hope it all works out, please do give some feedback after the race, no matter the result

appreciated

TheEd

[Ciaran]

Hi Ed. I did a 1.49:11. Although my watch said 1.47:10. Anyway, I'm delighted with that time.

I felt pretty good the whole way. I ran most of it with a friend who is a little faster than I am and he kept me at a good pace. He was having an off day so he ran a little slower. Also the course was packed so that was good at keeping me back. I pushed it a but the last 3km to stay around the 5min/km mark whereas the rest if the run was in the 5.05-5.15 area.

I have to say I didn't think I would've kept that pace the hole way but it wasn't too tough at all. It's certainly the best I've felt after a big run too. A little stiff today but at all too bad.

Thanks again for all the help. I have a tough Mudder in August so I'll be adding a bit more gym/weight work into my week but after next week I'll be back on your theee week cycle. Maybe by August I can break the 50min mark for 10km

[TheEd]

congrats .. aiming for a sub 50 should be on the cards with the half time you have run

we provide an off period training schedule

http://www.time-to-run.com/training/10k/offtime.htm

as well as a

build-up program

http://www.time-to-run.com/training/10k/buildup.htm

which is recommended before going back on the cycles, so do consider that

TheEd
ps.. we mention it so that it there for the future

[Ciaran]

Thanks for the links Ed, these cycles look good to me. And it's a nice change too. Stops it from getting boring

Here is the link to my Marathon splits and data.

http://connect.garmin.com/activity/503392268

I started today with the off period (I was away all week) and choose for myself to run in heart rate zone 3 which for me is 130-148 bpm. Do you think that's okay or should I change it?

I worked out my HRZones with a friend, just by using my age. I'm 33.

Maybe the Half marathon data will help you to help me tweak it a little.

Thanks.

[TheEd]

you can run closer to 140 bpm and then provide feedback

as you go through the build-up, your pace should get quicker at the same pulse

please provide feedback so we can learn more about your pulse at an easy pace

enjoy

TheEd

[Ciaran]

Okay, thanks for that.

I did yesterday about the 130 area but I'll up it for tomorrows session and link all the data.