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Build Up Period

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Old 24-10-2017, 04:48 PM   #151
TheEd's Avatar
Join Date: Dec 2007
Great O

consider the Off Period


followed by the Build Up


you should come back stronger

keep us informed and enjoy

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Old 26-11-2017, 08:29 PM   #152
OsirisD's Avatar
Join Date: Feb 2017
A little update & some questions

Hi Ed! I hope everything's ok .

I just wanted to say that I haven't started the buildup. I've mostly done easy 40min runs 2-3 times/week + some strength training.

I plan to start the buildup in January and do it for at least 6 weeks. The reason behind this is that in January the temp will probably be around -10 deg C and I won't be able to do fast sessions. Easy running will be ok. So by the middle-to-end of February hopefully I'll be able to start on the cycles.

Unfortunately I still have an issue with my easy run pulse/pace combo... I struggle to not let my pulse go above 151bpm while easy running(133->151 is my aerobic zone interval).

I'll do a 'test' next week where I'll aim for a pace of 5.30/km for a 30-40min run and see where my HR's at. My 10k pace should is around 4.15-4.20/km so 1min slower as per your HR training article.
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Old 27-11-2017, 01:42 PM   #153
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Join Date: Dec 2007
during this period, try to keep the pulse and intensity at a relaxed state

when you return to the 1st 2k cycle it should be tough, but by the end of the cycle you should move to a new level

good to hear from you

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