10km plan for mountain racing

[kiskiw]

Hey there I want to run some cycles of the 40min 10km plan to race some short mountain races can I get some help adapting the current plan for uphill races?

Thanks in advance

Keith

[kiskiw]

Also can I start this on anyday of the week? Like can I just do day 1 today (thursday) or does it have to start on a Monday? I am going to run through this cycle once than maybe we can talk about how to change it for uphill racing.

Thanks in advance

Keith

[kiskiw]

Cycle1/Day1

Only had 45min to run today but felt very decent.

Here is a link the run

https://www.strava.com/activities/3724819277

Keith

[TheEd]

Hi Keith, and welcome to the forums .. apologies .. I only receive an email to new posts / threads when I have answered for the first time

we recommend Day 1 of the program falls on a Tuesday, and normally the 2k session falls on a Thursday .. we can juggle things around a little if you want however Day 3 to Day 8 have to stay reasonably close to one another

will catch up with strava .. however for the future if it is possible to put the data on the thread so that everything is one place and it allows for easy reading back in the future

thanks TheEd

[kiskiw]

Thanks for the reply!

I will just redo today as Day 1 to start the cycle but just do 60min.

Here is a thumbnail of the run. Felt pretty casual. I am using a wrist based HR so I don't put a lot of validity in it but it's what I have at the moment. It said my HR was 208 on a mountain run over the weekend so not sure how to take that! Haha

Looking forward to seeing how we can make this program work for mountain racing.

Cheers

Keith

[TheEd]

OK .. a few more session feedbacks re: HR and PACE will give us more data to work with .. let's do two weeks and then look to change things to be more 'specific' towards adding hills etc .. the 2000m session is still the most helpful session, even for strength on the hills ... what are you like running on the hills, if I may ask

on we go TheEd