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Build Up Period

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Old 17-02-2017, 02:24 PM   #1
OsirisD's Avatar
Join Date: Feb 2017
Build Up Period

Hello Gavin,
First of all I'd like to thank you for the lots of helpfull information on this site.

So, to get things going:
I started at the end of last year the under 40min 10k training plan, I finished about 1 cycle. I got an respiratory infection, got it treated for 6 days but wasn't able to train for about 3 weeks afterwards due to extremely low temperatures.

I got totally out of shape and I started doing some easy runs at the end of January and I decided to start with the build up period. Today is day 5 and I wanted to get some info on the HR during these runs. My HR max is 185 and I ran the first 3 sessions like below:

Day 1 - 9.12km @ average 134bpm @ 6:35/km
Day 2 - 8.82km @ average 135bpm @ 6:48/km
Day 3 - 9.06km @ average 137bpm @ 6:38/km

Is this ok regarding HR load?

Also, regarding day 5, what do you reccomend doing if there are no hills in my area?

Some info about me:

I started running about 3 years ago, my PBs(last year) for 5km & 10km were 19:56 & 42:08.
But after reading over here I believe I did not train properly. And I say this because most of my training sessions were ran in zones 4 & 5.

Because of this I believe I did not build a proper aerobic base. I realized this after the 3 weeks of pause after my respiratoty infection: before the infection on a 10km run @ 5:40/km I was at aprox 140-145bpm avg HR; I tried running like this(approx 6:00/km) after the 3 weeks pause and my HR was around 165-170 bpm...

So after some very easy runs at the end of January, I decided to start with the build up period, thinking that it could help me develop an aerobic base.
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Old 18-02-2017, 05:59 PM   #2
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Join Date: Dec 2007
Hi Osiris, and welcome to the forums

your easy paced runs are fine presently

we normally only have athletes going onto the Build-up once they have done a few cycles

so, if we can have you running a 4k time-trial and we can then go straight onto the programs, and when you come down you can graduate to the Build-up

ps.. please do ask questions, if need be
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Old 18-02-2017, 09:01 PM   #3
OsirisD's Avatar
Join Date: Feb 2017
Thanks for replying Gavin.

Temperatures over here are below 0 at the moment(the runs above and runs on days 5 & 6 were ran at around -2 C) and I'm not sure if it's a good idea to force my throat(ie gasping) on a 4k TT at least for a week or 2 untill temperatures are around 4-5 degrees C.

I see a few options at the moment. What do you think?

1. do a 4k TT anyway and start from there
2. continue with the build up for a week or two untill temperatures are above 0
3. ditch the build up, do some easy confortable runs untill temperatures are above 0 or even some strength training

Later EDIT: looks like the weather forecast for middle to end of next says it should be getting warmer. I'll try to do a 4k TT then.
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Old 22-02-2017, 03:27 PM   #4
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Join Date: Dec 2007
O, I somehow missed your post

have you had an opportunity for the 4k yet?

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Old 22-02-2017, 04:31 PM   #5
OsirisD's Avatar
Join Date: Feb 2017

Hi TheEd,
I completed the 4k TT a few minutes ago with a new HR Max of 188bpm recorded. You can check the lap breakdown below:

Km Avg Pace Avg HR Max HR
1 04:12/km 174 182
2 04:12/km 182 185
3 04:13/km 184 186
4 04:11/km 186 188

I also sent you a PM with a link to the Garmin Connect activity.

About me:
Name is Daniel, will be 33 years old in a couple of months, 72.5kg, 171cm.
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Old 24-02-2017, 08:32 AM   #6
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Join Date: Dec 2007
A good start Daniel

do you know how to work out your training paces?

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

we will learn more about you as you progress

Best to start the program next Tuesday with Day 1 .. so for now continue with runs up to 1hr as you feel

ps.. I went to link but nothing displayed, would I need to login?
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