09-01-2013, 09:46 PM
TheEd Wrote:Glenn, these programs are simple .. listen to the advice given and you will get results
it is learning to let go of continued intensity and to achieve the intensity on the days asked that leads to results
you recognising where you have gone wrong in the past and once you go onto the 10k programs proper again, remember the 1 day on 1 day off will be most important
fresh at the start line brings results
cheers and onwards and forwards
TheEd
I think the bit I've bolded from above are exactly how I'm approaching this (as you can see, I'm trying to slowly nudge my heartrate down on the easier runs) - I have complete trust that these schedules will bring me the 90 minute HM which has been my target for 3 years - I've been close, but this is the year!
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 6.03 miles - 56:50 (9:25/mile)
(10) Thursday 3rd - 6.04 miles - 56:24 (9:20/mile) - 165 BPM
(11) Friday 4th - 5.5 miles - 45:17 (8:09/mile) - 179 BPM
(12) Saturday 5th - Rest
(13) Sunday 6th - 4.5 miles - 41:30 (9:09/mile) - 164 BPM
(14) Monday 7th - 7.5 miles - 71:53 (9:32/mile) - 160 BPM
(15) Tuesday 8th - 6.22 miles - 61:41 (9:55/mile) - 155 BPM
(16) Wednesday 9th - 6.03 miles - 61:14 (10:09/mile) - 149 BPM
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Fast running week
Tuesday 15th - 4K Time Trial
Wednesday 16th - Rest
Thursday 17th - 8K Tempo
Friday 18th - Rest
Saturday 19th - 12K Tempo