Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
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
The Training Zone Training Programs provided by TtR


10K Training Plans


Reply
 
Thread Tools Display Modes
Old 21-07-2013, 11:15 PM   #231
glenn10
Senior Member
 
glenn10's Avatar
 
Join Date: Nov 2012
Quote:
Originally Posted by TheEd View Post
will check these things out (it has been a while since I went over such data)

as for the 5km, sensible enough

look forward to your feedback

TheEd
Thanks Ed - no rush on my part - but I would be very interested to know what they all mean, and if there's anywhere where I'm lacking!

Did the 5K in exactly 22:30 on Saturday, and it felt very easy, and I certainly felt as if I could run it minutes faster - as was holding myself back a lot, especially in the first 2K, before stretching my legs a little more in the final 3K. Did a 1 hour at 11PM this evening, again, trying to miss the heat! Felt very good again, legs are feeling very strong, and I'm feeling a lot more 'racey' than I have done recently.

With the race still 12 days away (2nd August), what should I look to do this week? Run through the final week of the cycle as if the race were this Friday?
glenn10 is offline   Reply With Quote
Old 23-07-2013, 09:51 PM   #232
glenn10
Senior Member
 
glenn10's Avatar
 
Join Date: Nov 2012
Quote:
Originally Posted by glenn10 View Post
Thanks Ed - no rush on my part - but I would be very interested to know what they all mean, and if there's anywhere where I'm lacking!

Did the 5K in exactly 22:30 on Saturday, and it felt very easy, and I certainly felt as if I could run it minutes faster - as was holding myself back a lot, especially in the first 2K, before stretching my legs a little more in the final 3K. Did a 1 hour at 11PM this evening, again, trying to miss the heat! Felt very good again, legs are feeling very strong, and I'm feeling a lot more 'racey' than I have done recently.

With the race still 12 days away (2nd August), what should I look to do this week? Run through the final week of the cycle as if the race were this Friday?
Further to the above - ran 30 minutes on Monday and did a 3 x 5 minutes at race pace, with 60 seconds rest today - as per the 45-minute training plan. Felt very good doing the 3 x 5 minutes today, still held some back and felt like I could've gone much faster. Feeling in a very good place, all very good

Should I continue the schedule as is for the moment (hour tomorrow night, rest on Thursday), and then wait for your opinion on what to do for the week before the race on Friday 2nd August?
glenn10 is offline   Reply With Quote
Old 24-07-2013, 07:12 AM   #233
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
grand Glenn

roll through week 2 from next week

you may run a faster 5km this weekend, up to 8km if you want

so take the 6 x 1minute fast / slow tomorrow and Rest Friday

Saturday a time-trial of sorts over 5 to 8km

TheEd
ps.. feedback appreciated
TheEd is offline   Reply With Quote
Old 24-07-2013, 10:03 PM   #234
glenn10
Senior Member
 
glenn10's Avatar
 
Join Date: Nov 2012
Quote:
Originally Posted by TheEd View Post
grand Glenn

roll through week 2 from next week

you may run a faster 5km this weekend, up to 8km if you want

so take the 6 x 1minute fast / slow tomorrow and Rest Friday

Saturday a time-trial of sorts over 5 to 8km

TheEd
ps.. feedback appreciated
Hi Ed,

Just wanted to check that this is what you mean, as I know you wanted me to avoid doing anything too hard leading up to the race next Friday:

Wednesday: 1 hour easy
Thursday 25th: 6 x 1 minute fast
Friday 26th: Rest
Saturday 27th: 5K - 8K hard
Sunday 28th: 1 hour easy
Monday 29th: 1 hour easy
Tuesday 30th: 3 x 5 minutes at race pace
Wedneday 31st: 6 x 1 minute fast
Thursday 1st: Rest
Friday 2nd: 10K Race
glenn10 is offline   Reply With Quote
Old 25-07-2013, 07:22 AM   #235
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
my apologies Glenn

got thrown out a little, let me provide the sessions

Thursday 25th: 30 minutes with last 10 minutes pick up
Friday 26th: Rest
Saturday 27th: 3 x 1500m @ 10k race pace with 2 to 3 minutes in-between
Sunday 28th: 1 hour easy
Monday 29th: 20 to 30 minutes with last 10 minutes pick up
Tuesday 30th: 20 minutes light running
Wedneday 31st: 6 x 1 minute fast
Thursday 1st: Rest
Friday 2nd: 10K Race

Cheers

TheEd
TheEd is offline   Reply With Quote
Old 28-07-2013, 11:51 PM   #236
glenn10
Senior Member
 
glenn10's Avatar
 
Join Date: Nov 2012
Quote:
Originally Posted by TheEd View Post
my apologies Glenn

got thrown out a little, let me provide the sessions

Thursday 25th: 30 minutes with last 10 minutes pick up
Friday 26th: Rest
Saturday 27th: 3 x 1500m @ 10k race pace with 2 to 3 minutes in-between
Sunday 28th: 1 hour easy
Monday 29th: 20 to 30 minutes with last 10 minutes pick up
Tuesday 30th: 20 minutes light running
Wedneday 31st: 6 x 1 minute fast
Thursday 1st: Rest
Friday 2nd: 10K Race

Cheers

TheEd
Thanks Ed. All on target so far - ran the 3 x 1.5K on the roads, and still felt quite easy at around 4:20/KM pace.

My latest toy is some new bathroom scales, so thought I'd share some stats for this evening before the run:
71.7KG total weight
3.9% body fat
70.1% body water
49.9% body muscle
3.5KG bone weight

Surprised to be quite so heavy, but these scales are definitely more accurate than the manual ones I've been using up until now... Will be looking to get down to about 65KG as this is probably ideal race weight for me...
glenn10 is offline   Reply With Quote
Old 30-07-2013, 02:03 PM   #237
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
do have a relaxed week in your run down to rrace day

all the best

TheEd
ps.. take weight the morning of the race, if you able to
TheEd is offline   Reply With Quote
Old 03-08-2013, 02:01 PM   #238
glenn10
Senior Member
 
glenn10's Avatar
 
Join Date: Nov 2012
Quote:
Originally Posted by TheEd View Post
do have a relaxed week in your run down to rrace day

all the best

TheEd
ps.. take weight the morning of the race, if you able to
71.1KGs on the morning of the race - so have dropped about a Kilo over the last month.

Race was character building, about 10 degrees warmer than last month (26 degrees) and with more wind, so was quite pleased to come in only a minute behind last month.

Have a 5K in three weeks time (again on the Friday), and I know that I have a decent time inside me.

Am going to start the sub-40 schedule on Monday which finishes spot on the date. I'd like to start increasing mileage as well, as this 5K is the final race for me this year and am then going to want to start looking at building a strong base for next year. What is the best way to do this, some morning runs on top of the normal schedule?
glenn10 is offline   Reply With Quote
Old 04-08-2013, 07:08 AM   #239
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Yo can start the program Day 1 on the Tuesday and then simply change the last week's run down to the event

Day 3 to Day 8 is the core of the program and has been designed to coincide with the weekend, so try to have the 2k session on Thursday for instance

please ask questions if need be

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


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 Off
Forum Jump

»

» Recent Threads
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by TheEd
10-12-2017 08:03 AM
10 Replies, 442 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, 89,442 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, 3,086 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 194,384 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by J.R
05-12-2017 01:04 PM
11 Replies, 8,153 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by TheEd
05-12-2017 09:44 AM
1,050 Replies, 341,072 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, 33,522 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, 30,647 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 30,721 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 02:43 AM.


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