28-07-2015, 11:52 PM
Well I've been taking things slowly for the past month and a half. Started with 5 x 1 min running 1 min walking. Built up to 4 x 14R1W then started back down again at 30 minutes without walking up to 1h while following the off training program.
So as of now my 1h easy runs are roughly 6:10/km for 140-145 bpm.
As for the hills should I, optimally, be going up and down a single hill for 40-50 minutes?
For the "40-50 simply run the hills" I did 12 hills over the 48 minutes I ran. No idea if that's enough or not. It wasn't too taxing but I figured simply running the hills meant to take it easy.
At least I feel much better now and feel that I improved despite not pushing any of my run for the last 45 days started at 6:20-6:30 and it's dropping slowly. Looking forward to that TT!
last couple workouts' averages were:
6:19/k 145bpm
6:11 142 (48 min hills)
6:10 144
6:20 148
5:53 142
6:00 141
6:13 141
6:12 142
6:20 139
So as of now my 1h easy runs are roughly 6:10/km for 140-145 bpm.
As for the hills should I, optimally, be going up and down a single hill for 40-50 minutes?
For the "40-50 simply run the hills" I did 12 hills over the 48 minutes I ran. No idea if that's enough or not. It wasn't too taxing but I figured simply running the hills meant to take it easy.
At least I feel much better now and feel that I improved despite not pushing any of my run for the last 45 days started at 6:20-6:30 and it's dropping slowly. Looking forward to that TT!
last couple workouts' averages were:
6:19/k 145bpm
6:11 142 (48 min hills)
6:10 144
6:20 148
5:53 142
6:00 141
6:13 141
6:12 142
6:20 139