21-01-2011, 03:31 PM
Dave ... the HR monitor truly helps in avoiding problems and from reading, your easy recovery runs are delivering the medicine needed for recovery
a good rule of thumb for easy runs around 1hr is 10k race time (pace per k) plus 1 minute per k added .. so your 4.35 would give you a 35.30 minute 10km which is where you are currently, so without knowing it you right on pat
so when you do those runs at 4.35 being aware of the pulse range is important, always monitoring that you are not too elevated from normal pulse on those runs. your body normally tells you and you must always take into account weather etc and emotional state is highly important
you also have the longer runs right
as you progress (and as you have) you know what is right for you and it comes naturally and science backs it up in the form of HR
now as for the future and pulse .. these are for the next level stages of development .. you have adapted to 1hr runs as well as long runs and quality 2k sessions and 1k sessions
we then move to tempo runs .. this is progressive .. also hillwork arrives for you on the first Saturday of the 3 week-cycle
everything is progressive
from my experience the pace I give the athlete to run at is normally backed up via the HR monitor (so need to be concerned about % percentages as such, as they normally correlate in the end)
so this is your future and the 'zone' runs are not as needed for now
on the 15th I mentioned -
ps.. with such progressive development you will be somewhat shocked at how much improvement can still come
you have just touched on 3.20 per k for the 1k sessions however your next level is 3.20 per k for the 2k session and this is certainly achievable
if you look at the program you will see the 2nd Saturday is a tempo run however as you progress more paced runs come throughout the cycle
so a lot to look forward to and what gets us there are 72 second 400's
you will understand this equates to 3.20 per k for 2k
so if you running at 3.20 per k for the 2k session your easy runs should naturally progress to 4.20 per k at the same pulse
please ask questions here, as I know exactly what I would like to get across however it is often not achievable on the internet
best
TheEd
a good rule of thumb for easy runs around 1hr is 10k race time (pace per k) plus 1 minute per k added .. so your 4.35 would give you a 35.30 minute 10km which is where you are currently, so without knowing it you right on pat
so when you do those runs at 4.35 being aware of the pulse range is important, always monitoring that you are not too elevated from normal pulse on those runs. your body normally tells you and you must always take into account weather etc and emotional state is highly important
you also have the longer runs right
as you progress (and as you have) you know what is right for you and it comes naturally and science backs it up in the form of HR
now as for the future and pulse .. these are for the next level stages of development .. you have adapted to 1hr runs as well as long runs and quality 2k sessions and 1k sessions
we then move to tempo runs .. this is progressive .. also hillwork arrives for you on the first Saturday of the 3 week-cycle
everything is progressive
from my experience the pace I give the athlete to run at is normally backed up via the HR monitor (so need to be concerned about % percentages as such, as they normally correlate in the end)
so this is your future and the 'zone' runs are not as needed for now
on the 15th I mentioned -
ps.. with such progressive development you will be somewhat shocked at how much improvement can still come
you have just touched on 3.20 per k for the 1k sessions however your next level is 3.20 per k for the 2k session and this is certainly achievable
if you look at the program you will see the 2nd Saturday is a tempo run however as you progress more paced runs come throughout the cycle
so a lot to look forward to and what gets us there are 72 second 400's
you will understand this equates to 3.20 per k for 2k
so if you running at 3.20 per k for the 2k session your easy runs should naturally progress to 4.20 per k at the same pulse
please ask questions here, as I know exactly what I would like to get across however it is often not achievable on the internet
best
TheEd