Further information to make a success out of your 10k training programs.
The Off Training Period
You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest.
Rest and recovery is most important. We recommend a break of 2 to 3 days of no running, a time to enjoy the ice cream and to go to the movies and eat pizza. Yes, this is the period to put on a few extra kilos. This is always a good sign, as it shows your body is responding to the change.
These days off are also most important mentally, to break the obsession and to refocus on the future with renewed vitality.
After the days off, you need to go through a further 2 weeks of light relaxed running before returning to the build-up which precedes returning to the 10k training routine.
The training during this period is light aerobic and is specifically aimed at getting the body and mind back into a light routine.
The 2 week cycle will consist mainly of building up to 1hr runs at a gentle pace. All ‘niggly’ injuries or colds etc should be a thing of the past and ideally they should all have been dealt with during your 3 days off.
A planned Rest and Recovery is as important as the training itself.
The 2 week schedule is simple and should always remain uncomplicated, do not look to return to training with a bang, it should be a gradual return and then followed by a 3 to 6 week build up or longer depending on your goals and ability.
Running is also meant to be enjoyable and the programs should provide for a balanced life with results along the way.
If you have a heart rate monitor, training during the next number of weeks will be made easier by using your monitor to keep your sessions relaxed and easy, which should be done below a certain ‘pulse rate’ to achieve the slow return to training.
The 2 week cycle – ‘time on feet’ see schedule below
After the 2 week recovery cycle see >> The Build Up Period
Forums for our 10k Training Programs – Feedback and Advice
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The Off Training Period – Return to Training Schedule
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| Day |
Session
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Your Comments
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| 01 | 30 to 40min easy and totally relaxed – at ease through out * | ||
| 02 | 30min easy run | ||
| 03 | 30 to 40min easy and totally relaxed – at ease through out * | ||
| 04 | Rest | ||
| 05 | 40 to 50min easy and totally relaxed – at ease through out * | ||
| 06 | easy day of 30min running | ||
| 07 | 40 to 50min easy and totally relaxed – at ease through out * | ||
| 08 | 40 to 50min easy and totally relaxed – at ease through out * | ||
| 09 | Rest ** | ||
| 10 | 50min to 1hr easy and totally relaxed – at ease through out * | ||
| 11 | 30 to 40min easy and totally relaxed – at ease through out * | ||
| 12 | 50min to 1hr easy and totally relaxed – at ease through out * | ||
| 13 | Rest ** | ||
| 14 | 1hr easy and totally relaxed – at ease through out *** | ||
| * | if you have a heart rate monitor drop us an email | ||
| ** | most important to look after yourself during this period | ||
| *** | you up to 1hr and can now move onto the build-up | ||
Author: Gavin Doyle
Hi There,
I would like to congratulate you guys for the time-to-run site. It has been a great help in keeping me “on the run2…
I’m going to do this off training period, i have a heart rate monitor so i’m “dropping the e-mail” ;).
I’m 40, so i aim for my maxim heart rate to be 180. When in effort i can run between 170-175 for some time (10-15 minutes).
So i would like to know what is the adviced heart rate for the at ease part.
Thank you
great to have you on the forums
Sempre depende del nivel aerobico de cada persona por ejemplo yo tengo 2 agbis corriendo . Empece como todos llegue a hacer una maratona. La de roma en 3:57.
Corri oficialmente 4 o 5 madia maratona sin contar las que me hacia a la semana cuando entrenaba para maratona.llegue a hacer hasta 4 medias maratona a la semana.
Cuando empece mi ritmo cardiaco a 6:30 7:00 el paso era de mas o menos 160 170 pulsaciones. Con el tiempo corria el lento de los largos domenicales a 5:20 5:40 a 145-
. El ritmo cardiaco en reposo se baja tanto. Cuando conence tebua el ritmo cardiaco en 60 lleggye a bajar a 46 pulsaciones en reposo. La maxima mia es de 180 tambien.
Por ejemplo te metes 3 mese corriendo de a 145 pulsaciones y digamos tu vas a 6:30 paso a lis tres meses a 145 pusaciones ahora iras mas rapido digamos a 5:50.
Cuando pasan otros doz mese con 145 iras a 5:30.
Y asi.
Each runner is different. We provide training forums where you will find a fair amount of this is discussed, thanks for your input. TheEd
http://www.time-to-run.com/forums/forumdisplay.php?f=13