16-02-2008, 06:32 PM
Hi Joe .. you certainly getting there
just stay calm and watch your pulse during sessions try not to go higher than necessary on occasions, you are most definitely on target for a sub 50min 10k
We will do 2 x 2 week-cycles up and till March the 15th
There is no need to 'peak' towards that 10k as you on a cycle of improvement by the looks of it
we will alter the training so there will be no need to do the 10k time-trial (next week) as it serves no purpose
Sun17 .. do the run as per cycle
Mon18 .. 30 - 40min easy .. pulse below 140 active recovery
Tue19 .. 1hr up to 145bpm max .. easy & relaxed
Wed20.. 30 - 40min easy .. pulse below 140 active recovery
Thu21 .. 4x2k @ same pace as before 2min Rest
take note you doing an extra 2k .. rather an extra 2k instead of running faster
when u go towards training on a sub 45min program you will be doing 4x2k with 90 sec Rest ..
Fri22 .. Rest
Sat23 .. 1hr up to 150 bpm .. not a time-trial a paced run
Sun24 .. 30 min recovery below 140 bpm
Mon26 .. 30 min recovery below 140 bpm
Tue27 .. 5x1k R 1:30 same pace .. please record pulses etc
Wed28 .. 30 min recovery below 140 bpm
Fri29 .. Rest
Sat01 .. Race .. enjoy and Good Luck
Sun02 up to 1hr easy recovery .. below 140
Mon03 repeat the previous 2 weeks routine .. except on the Tue do 3 x 1600m @ 4.50 to 4.55 per k pace for the 1600 with 3 min rest in-between nothing faster and during the 1600's your pulse should not go over 155 (feedback) also record your recovery pulse and how long it takes to drop below 110, please?
Please ask questions for clarity
just stay calm and watch your pulse during sessions try not to go higher than necessary on occasions, you are most definitely on target for a sub 50min 10k
We will do 2 x 2 week-cycles up and till March the 15th
There is no need to 'peak' towards that 10k as you on a cycle of improvement by the looks of it
we will alter the training so there will be no need to do the 10k time-trial (next week) as it serves no purpose
Sun17 .. do the run as per cycle
Mon18 .. 30 - 40min easy .. pulse below 140 active recovery
Tue19 .. 1hr up to 145bpm max .. easy & relaxed
Wed20.. 30 - 40min easy .. pulse below 140 active recovery
Thu21 .. 4x2k @ same pace as before 2min Rest
take note you doing an extra 2k .. rather an extra 2k instead of running faster
when u go towards training on a sub 45min program you will be doing 4x2k with 90 sec Rest ..
Fri22 .. Rest
Sat23 .. 1hr up to 150 bpm .. not a time-trial a paced run
Sun24 .. 30 min recovery below 140 bpm
Mon26 .. 30 min recovery below 140 bpm
Tue27 .. 5x1k R 1:30 same pace .. please record pulses etc
Wed28 .. 30 min recovery below 140 bpm
Fri29 .. Rest
Sat01 .. Race .. enjoy and Good Luck
Sun02 up to 1hr easy recovery .. below 140
Mon03 repeat the previous 2 weeks routine .. except on the Tue do 3 x 1600m @ 4.50 to 4.55 per k pace for the 1600 with 3 min rest in-between nothing faster and during the 1600's your pulse should not go over 155 (feedback) also record your recovery pulse and how long it takes to drop below 110, please?
Please ask questions for clarity