Started sub 45 for the first time

[TheEd]

you train on the 10k program, introduce the 18km long run in weekend 1 of the program and you should be on top of your game

how's that sound

TheEd

[virtual runner]

Sounds perfect

Just now sure about the tempo of that long run. What average HR should I look for?

[TheEd]

start off hovering around 140 .. if it is an out and back course you run, then push the pulse up in increments to first 145 then to 150 and finish around 155

you will need to provide pulse according to pace so we can learn more

try to find a flat course, as you develop then we can rolling hills etc

one step at a time

TheEd

[virtual runner]

Sounds fair.

Just to inform you that my AVG HR on all halfmarathons that I ran is around 170bpm.

[virtual runner]

Hi TheED.

I ended up with pneumonia in august.

Now coming back slowly to my running routine.

[TheEd]

how are you now VR .. did you receive any advice as to how to avoid pneumonia in the future?

quite important as your lungs are needed

TheEd

[virtual runner]

how are you now VR .. did you receive any advice as to how to avoid pneumonia in the future?

quite important as your lungs are needed

TheEd

Well, I was kinda a stupid.

I was trying to keep up intensity and volume during ramadan( holy muslim month in which you fast all day).

My immune system just crashed.

[TheEd]

wow VR, when I used to coach in South Africa, the one athlete from the squad didn't train hard during Ramadan

he would avoid racing events

for the future, we can find a way to avoid this happening

well, you have highlighted that you should maybe have taken things easy

How are you now?

TheEd

[virtual runner]

I feel good. It`s been a month now since I finished my antibiotics.

I run 3 times a week (7-10km) very easy.

[TheEd]

when you feel ready again, you can do a 4k time-trial and we can take it from there

hope all returns to good running soon

all the best

TheEd