19-05-2008, 07:24 AM
[COLOR="Navy"]Hi Johnathan, thanks for the feedback
you are around 43min 10k shape at present but this may be due more to natural ability than adaptation to training.
Once the rest pulses begin to drop you should be at a new level
having said that you can have new training paces for your sessions
5x2000m at 4.25 to 4.30 per k total - 8.50 to 9mins Rest 90 sec
do note that you have an extra 2k added .. if you find the pace easy then only take 90sec Rest ... for the 2k if your pulse hovers around 165 to 170 then your progress is showing. Monitor the Rest pulse
1 more cycle at this pace and you should see the improvement be patient as you are making progress and the idea is to be consistent without any breakdown.
There is no rocket science here, just building the blocks patiently and seeing the progress
6x1000 R60 .. 4.10 to 4.15 stick to schedule .. monitor pulses for feedback
after this 3 week cycle without injury or 'sickies' you should be seeing the difference in recovery and a general sense of wellbeing
Then you will be looking to move to the next level, which should be knocking on the door of running closer to a sub 20min which would be the first step in showing you the way towards a sub 40minute 10k long-term
This is all good, you are allowing your body to adapt to the schedule and once this is achieved you can increase intensity etc
Nice going
TheEd
:mrburns:[/COLOR]
you are around 43min 10k shape at present but this may be due more to natural ability than adaptation to training.
Once the rest pulses begin to drop you should be at a new level
having said that you can have new training paces for your sessions
5x2000m at 4.25 to 4.30 per k total - 8.50 to 9mins Rest 90 sec
do note that you have an extra 2k added .. if you find the pace easy then only take 90sec Rest ... for the 2k if your pulse hovers around 165 to 170 then your progress is showing. Monitor the Rest pulse
1 more cycle at this pace and you should see the improvement be patient as you are making progress and the idea is to be consistent without any breakdown.
There is no rocket science here, just building the blocks patiently and seeing the progress
6x1000 R60 .. 4.10 to 4.15 stick to schedule .. monitor pulses for feedback
after this 3 week cycle without injury or 'sickies' you should be seeing the difference in recovery and a general sense of wellbeing
Then you will be looking to move to the next level, which should be knocking on the door of running closer to a sub 20min which would be the first step in showing you the way towards a sub 40minute 10k long-term
This is all good, you are allowing your body to adapt to the schedule and once this is achieved you can increase intensity etc
Nice going
TheEd
:mrburns:[/COLOR]