Improving 10k with regular training

[MMS]

Hi,

I realized that my pulse was high during the run but wanted to see if I could keep that pace. I´m glad I could do it.

Well, no races programmed for this weekend and since we´re approaching the end of this cycle what´s your thoughts to start a new one next tuesday (April 7th)? :mmm:

MMS

[TheEd]

you could always start with Day 1 tomorrow?

what say you?

Cheers

TheEd

[MMS]

Sounds perfect, Coach! Day 1 tomorrow.

So, 30min easy today?

Cheers

MMS

[TheEd]

well you can even have a day off today and the longer run tomorrow

your choice or the 30 minutes as mentioned

TheEd

[MMS]

Hi Ed,

as you imagined I ran last monday. But kept it easy.

March 30th

30min easy 4,5k AHR 144

And yesterday started Day 1

March 31st

60min easy distance 9,4k AHR 146

From now on, all easy runs with time above 30min I'll control my pulse to stay btw 145 and 150. But for the 30min easy I wanted to go a bit faster.

Cheers

MMS

[TheEd]

Good stuff MMS

the program isn't rocket science but does deliver results if applied correctly

Cheers

TheEd

[MMS]

Hi Ed,

very tough week at work. I´ve been working later but could do the last two sessions.

April 1st 30min easy

Time: 19min
Distance: 3k
AHR 153

Very tiring day at work (didn´t eat properly during the day). The session felt harder than usual so I decided to interrupt it to save energies for the 2000 the next day.

==============================

April 2nd 3x2000m

wu = warm up (1k)
cd = cool down (1k)

K|Time|AHR Rest|RestHR
wu|07:01|141|01:30|122
2k|09:34|168|01:30|152
4k|09:53|171|01:30|159
6k|09:50|175|01:30|152
cd|07:02|154|01:30|?

Another har day at work and miscalculated the pace during the first 2k. :duh: Felt this session really hard, but looking at my pulse it looks better than the last one. But, would be better if I wasn´t feeling tired from work.

Last 3x2000 on March 19th

K|Time|AHR Rest|RestHR
wu|07:13|154|01:30|123
2k|09:44|173|01:30|150
4k|09:50|173|01:30|157
6k|09:50|174|01:30|157
cd|06:55|155|01:30|?

==============

For this weekend I wanted to change the long run to Sunday. Talking about it, last one was 75min. How about this one? Same time or few minutes more?

Cheers

MMS

[TheEd]

Look after yourself MMS

if you feeling tired from work and other things you may feel you not improving however you are doing the sessions and that's important

you can do 75 mins on Sunday as you have 1000's on Tuesday

so make sure to look after yourself

Cheers

TheEd

[karirush]

Excellent advice from Ed.
That really helped me too!@
Thank you

[MMS]

Hi Ed,

feedback from the weekend:

Apr 4th 30min easy

repeated the same run from last monday (same track, same pace, same distance) but it was in the morning. Compare the results:

Apr 4th 30min 4,5k AHR 155

Mar 30th 30 min 4,5k AHR 144

==========================

Apr 5th 75min easy distance

time: 75min
Dist: 11k
AHR: 149

====================

Next month I´ll be on vacation. So, I was thinking of training in the morning most of the easy runs in order to have a better performance. What do you think?

MMS