22-01-2013, 09:11 PM
TheEd Wrote:Hi Glenn, I have had athletes run very decent 21km races off the 10k training programs (top 62:26) and the only alteration was the long run on the first weekend.
you can get away with only doing 18km in training or you can look to do 25km in training for mental confidence.
So you can increase the long run to 2hrs and it will put you in good steed for future events, however do be careful in how you increase the distance run as you don't want the training to have a negative effect and cause a drop in performance or injuries
there is no need to change the quality sessions, they are suffice
do note as you progress there are very definite changes to the 'old' 10k programs, for instance you don't drop the 1hr runs, so wherever it mentioned 30 to 40 minutes easy, these will now stay at 1hr
and as you progress further there will be an introduction of doubles if you into it as well as TEMPO runs with purpose
so lots to do and achieve
enjoy
TheEd
Fantastic - my confidence in the programmes are absolute - as I said all the way back in November, I used them for my Half Marathon schedule last season, but have now learnt that the easy runs were simply too fast - if I can run a 92:33 while overtraining I genuinely think I can fly this season!
Tracks around here are all still icy, and its far too busy in Central London where the paths aren't icy to attempt a real tempo run, so did a 60 minute easy run tonight.
My only questions on the above are as follows:
1) Should I start the 10K program tomorrow - I'd like the 'long run' to be on the Sunday, and it would be on the Monday if we start on Thursday?
2) Which 10K program should I be aiming for? My guess with the 16:00/4K from last time (http://nikeplus.nike.com/plus/activity/r...o_robotext) is that it should be the 40 minute program?