Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 10K Training Feedback
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
10K Training Feedback Our 10k Training Programs Feedback


10k progression running 3-4 times a week


Reply
 
Thread Tools Display Modes
Old 13-12-2016, 07:19 PM   #1
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
10k progression running 3-4 times a week

First post. Here I`ll post results from sessions and hopefully any progression. Right now I`m working the sub 50 program and have completed the 3x2k and the 5x1k at the given pace without having to wear myself out. Today I woke up with a bad cold and a slight fever so I guess I`m on hold for a couple of days.

The reason I "only" run 3-4 times a week is a busy schedule with kids (who sometimes keep me up at night), work etc. Nonetheless I hope to see some progress and not too far down the line I hope to run the 10k at 45 mins.

Btw I`m a 1984 male
Punkthor is offline   Reply With Quote
Old 14-12-2016, 12:18 PM   #2
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Welcome to the forums Monsieur PunkThor

the training you have done will benefit you, despite the cold, so make sure to first recover and to monitor your morning pulse

please ask further questions for clarity

enjoy

TheEd
TheEd is offline   Reply With Quote
Old 04-04-2017, 05:12 PM   #3
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
Wow. After a two month hiatus I`m giving it a try again. Easy beginning:

Monday april 3rd I had a terrible easy 5k run. Sting after 1 min and had to alternate between walking and running. Average pace of 6:50 pr km walking included.

Tuesday april 4th - fitness test. 7 min easy. 2x1km @ 4:20 pr km with 2-3 min break. 10 min moderate running before ending the run. Felt much better today. Maybe I haven`t lost that much after all. Try very easy run tomorrow. Legs feel beaten.
Punkthor is offline   Reply With Quote
Old 05-04-2017, 01:32 PM   #4
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi there, consider doing revised edition of the Build-up period

http://www.time-to-run.com/training/10k/buildup.htm

let me know your thoughts and then we can shuffle the sessions around

TheEd
TheEd is offline   Reply With Quote
Old 06-04-2017, 09:38 AM   #5
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
Well, I may have a race at the 29th of april, a 10k. Thought I would wait until the end of this week with deciding to join the race or not, you know, get a feel of how the body`s working. Would you still advice me to go with the base program?

I did a 30 min easy run yesterday (april 5th) and today I rest. Tomorrow the plan is(was?) to do the 3x2k @4.55/km and then follow the sub 50 min program from there.

Some of the workouts will have to be tweaked a bit. As I have mentioned before, with small kids and all, time is often a challange. I may have to shorten some of the longer runs, maybe add some shorter runs instead.

I`ll be sure to post heartrate data as well in the future.
Punkthor is offline   Reply With Quote
Old 06-04-2017, 01:28 PM   #6
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Thor, I do believe that going onto the build-up, and then running a race as a 'marker' will do you more good

your thoughts?

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 10K Training Feedback


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Forum Jump

»

» Recent Threads
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by Andyc16us
12-12-2017 11:13 AM
0 Replies, 1 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
12-12-2017 10:44 AM
12 Replies, 8,159 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by TheEd
12-12-2017 10:43 AM
12 Replies, 463 Views
To race is but a dream...
04-10-2011 09:45 PM
Last post by TheEd
09-12-2017 06:16 PM
214 Replies, 89,485 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
08-12-2017 01:29 PM
38 Replies, 3,100 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 194,462 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 33,534 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 30,655 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 30,740 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:13 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved