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


I want to run faster!


Reply
 
Thread Tools Display Modes
Old 11-10-2017, 03:59 PM   #11
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Andrew, you have done the hard part of the program

take a look at this article: Thoughts behind the programs

http://www.time-to-run.com/theed/10k...d-the-programs

getting the balance right, is the idea now

TheEd
TheEd is offline   Reply With Quote
Old 12-10-2017, 10:24 PM   #12
AndrewL
Junior Member
 
AndrewL's Avatar
 
Join Date: Oct 2017
Nice! Thanks for the article link.

Day 9: 30:00 - 6.68km (broke my streak of round numbers)
Day 10: 60:00 - 12.88km (looks boring, but is exactly 8 miles, so it makes me happy)

What time I shoot for in the 5k run on Saturday? I read in other threads that I don't want to go all out, but I would like to have an aim. Thanks again, Coach.
AndrewL is offline   Reply With Quote
Old 13-10-2017, 07:42 AM   #13
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Andrew, the 5k, would be good at 10k pace

try not to push yourself too much but more to focus on being relaxed at pace

thanks TheEd
TheEd is offline   Reply With Quote
Old 14-10-2017, 12:57 PM   #14
AndrewL
Junior Member
 
AndrewL's Avatar
 
Join Date: Oct 2017
Day 11: Rest!
Day 12: Fast 5k - 19:04

1. 3:45
2. 3:51
3. 3:50
4. 3:49
5. 3:48

I started off a bit fast, but managed to settle down. However, I never managed to find a comfortable pace. I would look at my watch and be at like 4:05-4:10 pace and have to kick myself to stay at 3:50. I'm not sure why that was, maybe I am just tired today. Anyway, this wasn't my top speed, but it was more effort than I expected.

Oh, and even with the extra effort I kept myself relaxed the whole run, didn't tighten up or have any problems with form even when noticing that I was way off pace. So that's good, I guess.

Last edited by AndrewL : 14-10-2017 at 01:03 PM. Reason: More info!
AndrewL is offline   Reply With Quote
Old 17-10-2017, 01:15 PM   #15
AndrewL
Junior Member
 
AndrewL's Avatar
 
Join Date: Oct 2017
Day 13: 60:00 - 12.30km
Day 14: 30:00 - 6.17km
Day 15: 10 x 400m @ 84s - 60!s Rest
1: 84
2: 81
3: 82
4: 84
5: 82
6: 82
7: 82
8: 83
9: 84
10: 85

I am surprised at how good this run felt. I expected it to be punishing, but it was easy. I tried to hit exactly 84s but it is hard. Even though it felt good, there were a couple times where I could feel my form breaking down, so I need to keep an eye on it in the future.

Oh, and I have no race scheduled this weekend. Is an 8k time trial acceptable?
AndrewL is offline   Reply With Quote
Old 17-10-2017, 02:32 PM   #16
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Andrew, are you able to do either a 4k time-trial or 5k?

very keen and enthusiastic currently, and it is certainly showing in your running

Do you not have a Park Run where you are?

nice going

TheEd
TheEd is offline   Reply With Quote
Old 21-10-2017, 12:56 PM   #17
AndrewL
Junior Member
 
AndrewL's Avatar
 
Join Date: Oct 2017
Day 16: 40:00 - 8.46km
Day 17: 30:00 - 6.15km + 6 x 1min fartlek (9.07km total)
Day 18: Rest
Day 19: 5km - 18:52

1. 3:39
2. 3:45
3. 3:49
4. 3:52
5. 3:47

I didn't want to do a 4km run because it has only been 3 weeks and I think the pace I am training at is correct, so no need to over think it. I did expect to run better in the 5km, but I was at a conference all day so was tired by the time I got laced up and out the door this evening. All the same, 18:52 is a respectable time for me, so I am satisfied.

Anyway, on to round 2!
AndrewL is offline   Reply With Quote
Old 24-10-2017, 09:42 AM   #18
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
nice going Andrew

hope things are going well

TheEd
TheEd is offline   Reply With Quote
Old 26-10-2017, 01:28 PM   #19
AndrewL
Junior Member
 
AndrewL's Avatar
 
Join Date: Oct 2017
Day 20: 60:00 - 12.40km
Day 21: 30:00 - 6.25km
***** Round 2! *****
Day 1: 45:09 - 9.00km (stomach problems cut the run short)
Day 2: 30:00 - 6.24km
Day 3: 5 x 2k @ 7:40 - 90s rest

1. 7:32 (3:46, 3:46)
2. 7:33 (3:46, 3:47)
3. 7:33 (3:45, 3:48)
4. 7:34 (3:46, 3:48)
5. 7:29 (3:44, 3:45)

I have been really busy at work, had to present some research at a conference last weekend, and ended up working late today, so I am pretty happy with my times today. I was afraid I wouldn't make it. Fortunately, though, I made it.

But, I have to travel for work this Saturday (my 13th day of work in a row, hooray!) and might not get home until after 10pm. I should be able to get the long run in late night, but if it turns out not to be possible I will do it on Sunday. I know that isn't ideal, but unfortunately work is more important than my 10k times.

Actually, the 5 x 2k today wasn't that hard. I really only had to push during the last kilometer and even then it wasn't that hard.
AndrewL is offline   Reply With Quote
Old 26-10-2017, 02:16 PM   #20
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Andrew, do a light 20 to 30 minutes tomorrow and do the long run on Sunday

that should be OK

good to hear about the 2k session being good

enthusiasm works a great deal in one's favour

nice going

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
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
20-11-2017 04:58 PM
525 Replies, 189,516 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
20-11-2017 04:57 PM
30 Replies, 2,036 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
20-11-2017 04:56 PM
148 Replies, 75,265 Views
Sub 45/40 Progam?
05-11-2017 06:36 PM
Last post by TheEd
11-11-2017 04:22 PM
5 Replies, 374 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by TheEd
24-10-2017 04:48 PM
150 Replies, 29,798 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 14,287 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, 31,995 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, 29,376 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 29,414 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 06:17 AM.


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