28-05-2013, 12:32 PM
Your splits seem reasonable though keep in mind you not really looking for a performance target and if you able to get to 18km feeling great you may have a nice run and result
as for the questions:
because these are online programs and from my experience we try to avoid doing 'everything' at once
with the programs they change as you go through the cycles, the aim is to deliver results with the least amount of work and disruption to one's normal life
when these programs have been used in a 'squad training' scenario where we were able to monitor the athlete on a one on one basis we were able to do a lot more without any breakdown to the athletes
during our winter (southern hemisphere) we participate in cross country, so the cycles would change accordingly and hillwork would be more regular
the 10k programs have been utilised quite effectively over half marathon with the athletes in the squad where the times ranged from 62 minutes to 84 minutes and if you look at the sub 31 minute 10k program you will note hillwork is mentioned there
all of the runners under 35 minutes for 10km did hillwork on that day, which is Day 5
so once your running evolves after the build-up program maybe you will include hillwork into your routine, however it must be noted, we train to race and achieve, setting short term and long-term goals, and from these 'ideals' you can always assess where you stand
do as little as possible to achieve current results, so that 'specific training' can be applied at a later stage
RECOVERY from training is most important, so keeping it simple is ideal when new to the sport
as for the 3 x 3k training, it all depends what the session is intended to achieve, currently the 2k session is aimed at achieving 'speed endurance' in the most effective way for racing 10km (which has shown to get good results up to and including 21km)
I hope this helps
TheEd
as for the questions:
because these are online programs and from my experience we try to avoid doing 'everything' at once
with the programs they change as you go through the cycles, the aim is to deliver results with the least amount of work and disruption to one's normal life
when these programs have been used in a 'squad training' scenario where we were able to monitor the athlete on a one on one basis we were able to do a lot more without any breakdown to the athletes
during our winter (southern hemisphere) we participate in cross country, so the cycles would change accordingly and hillwork would be more regular
the 10k programs have been utilised quite effectively over half marathon with the athletes in the squad where the times ranged from 62 minutes to 84 minutes and if you look at the sub 31 minute 10k program you will note hillwork is mentioned there
all of the runners under 35 minutes for 10km did hillwork on that day, which is Day 5
so once your running evolves after the build-up program maybe you will include hillwork into your routine, however it must be noted, we train to race and achieve, setting short term and long-term goals, and from these 'ideals' you can always assess where you stand
do as little as possible to achieve current results, so that 'specific training' can be applied at a later stage
RECOVERY from training is most important, so keeping it simple is ideal when new to the sport
as for the 3 x 3k training, it all depends what the session is intended to achieve, currently the 2k session is aimed at achieving 'speed endurance' in the most effective way for racing 10km (which has shown to get good results up to and including 21km)
I hope this helps
TheEd