Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 10K Training Feedback
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
10K Training Feedback Our 10k Training Programs Feedback


How to train


Reply
 
Thread Tools Display Modes
Old 17-10-2010, 08:58 AM   #11
Raginglynx
Senior Member
 
Raginglynx's Avatar
 
Join Date: Oct 2010
Location: Alingsås, Sweden
So you want to have the hr-data of the coming week, or have I misunderstood?

What is the 1k and 2k sessions? I can't find them here.
Then I shouldn't move to the build-up period, right?
-Oh, I think I see. You're talking about the paced sessions at the sub 40 program, right?

How about the easy runs. What HR should I target for?
Max HR 199, resting HR 38, weight 67kg, age 28 and height 175 cm

Do you have skype or something that you would like to share?
It feels really great to have someone following you individually and give instant feedback of the progress

regards,
Christian
Raginglynx is offline   Reply With Quote
Old 17-10-2010, 10:38 AM   #12
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
the HR data will be from the week's training

Start Day 1 on Tuesday of the following program

http://www.time-to-run.com/training/10k/sub40.htm

even if this is a sub 40 minute 10 km program the idea is to get you used to the 3 week cycle

this is the 2k session

start with 5x2k R90 7min 50 (3.55 per k)

then the following week you get the 1k session

start with 6x1k R60 3min 45 to 3min50

once we get more feedback from your sessions we can start working towards the HR for the easy runs however for now the TALK TEST would apply

Cheers

TheEd
ps.. I wouldn't like to go towards Skype chat relating to the programs as it would be too time consuming
TheEd is offline   Reply With Quote
Old 17-10-2010, 12:28 PM   #13
Raginglynx
Senior Member
 
Raginglynx's Avatar
 
Join Date: Oct 2010
Location: Alingsås, Sweden
Now I've done first day on sub 40 program.

The garmin data is attached, but here's below is also the summary in a very confusing layout

The last three minutes are cooldown, so the hr should maybe be adjusted 1 bpm up or so.

Time: 01:13:01
Distance: 13,85 km
Calories: 962 C
Timing
Time: 01:13:01

Avg Speed: 11,4 km/h
Avg Moving Speed: 11,4 km/h
Max Speed: 19,8 km/h
Avg Pace: 05:16 min/km
Avg Moving Pace: 05:15 min/km
Best Pace: 03:01 min/km

Heart Rate
Avg HR: 137 bpm
Max HR: 146 bpm
Avg HR: 69 % of Max
Max HR: 73 % of Max

Cadence
Avg Run Cadence: 89 spm
Max Run Cadence: 115 spm

I can see why Skype would keep you busy as you seem to help many people here at the forum

Christian
Attached Files
File Type: zip Schmeikal_FirstDaySub40.zip (14.2 KB, 305 views)
Raginglynx is offline   Reply With Quote
Old 17-10-2010, 12:51 PM   #14
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
ideally best to have Day 1 on a Tuesday as the balance of the program is aimed having the long run on weekends as well as races .. so have a few days easy till Tuesday .. as you progress on the program you will become to understand how it all works with adaptation - compensation - super compensation - recovery - performance

the way you have presented the garmin data is helpful

good stuff

TheEd
ps.. as for Skype .. Time-to-Run is part of a network of sites being developed, so much time is spent online .. see some of the sister sites of Time-to-Run

http://www.globalbuzz-sa.com
http://www.globalbuzz.net
http://www.global-travels.net
http://www.thebizsense.com
http://www.teach-the-brain.org
http://www.time-4-golf.com
http://www.food-e-matters.com
http://www.tech-e-view.com
http://www.bobdebilder.net
http://www.all4data.com
http://www.artnspire.com
http://www.gigmenu.com
TheEd is offline   Reply With Quote
Old 17-10-2010, 02:59 PM   #15
Raginglynx
Senior Member
 
Raginglynx's Avatar
 
Join Date: Oct 2010
Location: Alingsås, Sweden
I can really see that you're busy then
Some good sites there! Are they all yours?

Tuesday, huh? In that case I'll take a 30 min easy tomorrow and start with the sub 40 by then

Christian
Raginglynx is offline   Reply With Quote
Old 17-10-2010, 03:03 PM   #16
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
will drop you a private message
TheEd is offline   Reply With Quote
Old 18-10-2010, 04:40 PM   #17
Raginglynx
Senior Member
 
Raginglynx's Avatar
 
Join Date: Oct 2010
Location: Alingsås, Sweden
Hi there Gavin!

Don't know if it's of any importance, but here is my data from my 30 min hr 140 run today.

Tomorrow I will begin the sub 40 program

Do you think I should rely on the pace of my Forerunner or the treadmill when doing the 1 and 2k runs?

Time: 00:29:49
Distance: 6,10 km
Calories: 431 C

Timing
Time: 00:29:49
Moving Time: 00:29:49
Elapsed Time: 00:29:49
Avg Speed: 12,3 km/h
Avg Moving Speed: 12,3 km/h
Max Speed: 14,2 km/h
Avg Pace: 04:53 min/km
Avg Moving Pace: 04:53 min/km
Best Pace: 04:12 min/km
SpeedPaceHeart Rate
Avg HR: 136 bpm
Max HR: 147 bpm
Avg HR: 68 % of Max
Max HR: 74 % of Max
Avg HR: 2,1 z
Max HR: 2,9 z
Zones% of MaxbpmCadence
Avg Run Cadence: 90 spm
Max Run Cadence: 93 spm
Raginglynx is offline   Reply With Quote
Old 18-10-2010, 04:58 PM   #18
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
your pace currently should be closer to 130 than 140 bpm

rule of thumb for training on the cycles is 1 minute per km slower than 10k race pace .. so slowing down slightly would be on the cards (an expression)

getting the pace right for the 2k and 1k session on the treadmill can be a challenge so see what suits you best and once the feedback is provided then we can work things out from there

TheEd
ps.. the data provided by you is quite thorough .. interesting
TheEd is offline   Reply With Quote
Old 18-10-2010, 05:13 PM   #19
Raginglynx
Senior Member
 
Raginglynx's Avatar
 
Join Date: Oct 2010
Location: Alingsås, Sweden
Ok, I see!

Would you rather have me following pace than heart rate?

I can go for around 4.50/km - wouldn't that be perfect when aiming for a sub 40 10k time?

//Christian Schmeikal
Raginglynx is offline   Reply With Quote
Old 18-10-2010, 05:26 PM   #20
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
while adapting to the cycles the slower the better, during the getting used to the pattern things can often go wrong so caution is better than treatment

5 minutes per k for now should be fine and then see what heart rate that returns, the general idea is to run relaxed as you develop further the pace of the run will increase at the same heart rate

that is what we would like to achieve

Cheers and enjoy

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 10K Training Feedback


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 On
Forum Jump

»

» Recent Threads
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
24-09-2017 07:01 PM
493 Replies, 177,608 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
24-09-2017 06:34 PM
139 Replies, 22,093 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
24-09-2017 12:55 PM
1,044 Replies, 306,973 Views
10k progression running 3-4 times a week
13-12-2016 07:19 PM
Last post by Punkthor
24-09-2017 10:42 AM
117 Replies, 19,157 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
24-09-2017 06:52 AM
135 Replies, 64,996 Views
Sub45 10km training! began Aug28
03-09-2014 01:46 PM
by MrM
Last post by TheEd
18-08-2017 07:54 AM
175 Replies, 68,140 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, 27,381 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, 25,391 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 25,412 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:46 PM.


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