19-10-2010, 02:46 PM
Okay!
I had two easy weeks before the 10k, because moving back to Germany and getting organized took some time (80k and 45k week totals).
Some other things have changed as well: Running to work is not as comfy here as it was in Scotland and I will probably limit it to two days a week. I want to run more with others instead of alone and made some efforts to connect with runners of similar abilities.
I will do the 5x2k session tomorrow morning together with another runner, who is finishing 10ks in the 36 range. I know it is one day too early according to the schedule, but I feel relaxed and ready to go.
I will aim for 3:35-3:30/km but want to use longer rests, because I am used to them from my previous training. Probably R180 instead of R90 to begin with. I will see if I can cut down the rest.
Does this make sense?
Runs done/planed since Sat 10k:
Sun: Rest
Mon: pm 16k @ 4:45min/km
Tue: am 6k @ 5:30min/km pm 14k @ 4:45min/km
Wed: 5x2k @ 3:35-3:30
derele
I had two easy weeks before the 10k, because moving back to Germany and getting organized took some time (80k and 45k week totals).
Some other things have changed as well: Running to work is not as comfy here as it was in Scotland and I will probably limit it to two days a week. I want to run more with others instead of alone and made some efforts to connect with runners of similar abilities.
I will do the 5x2k session tomorrow morning together with another runner, who is finishing 10ks in the 36 range. I know it is one day too early according to the schedule, but I feel relaxed and ready to go.
I will aim for 3:35-3:30/km but want to use longer rests, because I am used to them from my previous training. Probably R180 instead of R90 to begin with. I will see if I can cut down the rest.
Does this make sense?
Runs done/planed since Sat 10k:
Sun: Rest
Mon: pm 16k @ 4:45min/km
Tue: am 6k @ 5:30min/km pm 14k @ 4:45min/km
Wed: 5x2k @ 3:35-3:30
derele