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10k progression running 3-4 times a week


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Old 13-12-2016, 07:19 PM   #1
Punkthor
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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
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Old 14-12-2016, 12:18 PM   #2
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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

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Old 04-04-2017, 05:12 PM   #3
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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.
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Old 05-04-2017, 01:32 PM   #4
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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

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Old 06-04-2017, 09:38 AM   #5
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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.
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Old 06-04-2017, 01:28 PM   #6
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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?

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Old 06-04-2017, 04:48 PM   #7
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If that's what you believe, I have noe reason to think otherwise As mentioned, race is on the 29th. Which day of the build up should I start? I`m aiming to run 5-6 times a week. Some of the runs will probably be a bit less than 1 hr, though.

I truly appreciate your input

Thor
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Old 07-04-2017, 08:13 AM   #8
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April 7th: 60 min easy run.

9,2 km @ 6.35/km
Avrg. HR: 149 (my Max HR is 187)
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Old 08-04-2017, 07:59 AM   #9
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April 8th

60 min easy
9,2 km @ 6.35/km
Avrg HR: 145
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Old 09-04-2017, 08:42 AM   #10
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April 9th

60 min easy run

9,4 km @ 6.22 min/km
Avrg HR: 140 (75% of Max HR)
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