08-07-2020, 11:40 AM
Hi Dom .. OK .. thought you wanted to add cycling 
... the long run every 3 weeks should be increased to 18k .. the pace from the 10k allows you to cope with the half marathon distance .. as you develop you can build your long run up to 25k for future development but the long run increments must be developed by 2k at a time .. hope this makes sense
the long runs up to 18k .. the heart rate here .. if you go out 9k on an out and back route for instance .. then you go out at 140 bpm and when returning you can allow the pulse to rise by 5 bpm every 3k on the return, so the last 3k you can however just below 155 bpm .. this way you get the benefit of finishing stronger which is good mental development .. but what you must focus on over the last 3k is form .. good form maintains good speed / pace .. ask questions here
OK .. re: planned rest .. take your active rest and then move to the build-up training for two weeks .. then we chat and see where you are with everything .. it would probably be good to gt a few 10k cycles in as the 2000m session will prepare you well for the 21k
re: 1hr runs ... yes, in your days that there is an easy run of 30 to 40 minutes, those can become 1hr runs
hope this helps TheEd
... the long run every 3 weeks should be increased to 18k .. the pace from the 10k allows you to cope with the half marathon distance .. as you develop you can build your long run up to 25k for future development but the long run increments must be developed by 2k at a time .. hope this makes sensethe long runs up to 18k .. the heart rate here .. if you go out 9k on an out and back route for instance .. then you go out at 140 bpm and when returning you can allow the pulse to rise by 5 bpm every 3k on the return, so the last 3k you can however just below 155 bpm .. this way you get the benefit of finishing stronger which is good mental development .. but what you must focus on over the last 3k is form .. good form maintains good speed / pace .. ask questions here
OK .. re: planned rest .. take your active rest and then move to the build-up training for two weeks .. then we chat and see where you are with everything .. it would probably be good to gt a few 10k cycles in as the 2000m session will prepare you well for the 21k
re: 1hr runs ... yes, in your days that there is an easy run of 30 to 40 minutes, those can become 1hr runs
hope this helps TheEd