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


10k progression running 3-4 times a week


Reply
 
Thread Tools Display Modes
Old 11-06-2017, 02:48 PM   #71
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
June 9th: 30 min easy @ 5.37/km. Avg. HR: 141

June 10th: 30 min easy @ 5.31/km. Avg. HR: 137

June 11th: 6x1k with 60 sec walking rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6.

Lap 1: 1k @ 4.40/km. Avg. HR: 156. Max HR: 165

60 sec walk. HR drop to 126.


Lap 2: 1k @ 4.38/km. Avg. HR: 158. Max HR: 165

60 sec walk. HR drop to 129.


Lap 3: 1k @ 4.37/km. Avg. HR: 162. Max HR: 170

60 sec walk. HR drop to 134.


Lap 4: 1k @ 4.34/km. Avg. HR: 161. Max HR: 168

60 sec walk. HR drop to 132.


Lap 5: 1k @ 4.33/km. Avg. HR: 164. Max HR: 171

60 sec walk. HR drop to 138.


Lap 6: 1k @ 4.29/km. Avg. HR: 163. Max HR: 169.

Engaged in social activities the day/evening before the intervals, including quite a few beers Probably not the best preparation for such a workout..well well, I´m no elite athlete so I guess I get to do such things
Punkthor is offline   Reply With Quote
Old 13-06-2017, 09:05 AM   #72
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
still a decent session Thor

your progression is decent

any events planned?

TheEd
TheEd is offline   Reply With Quote
Old 13-06-2017, 11:16 AM   #73
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
As of now I have nothing planned. Maybe a race or two come august/september. Should I just continue working on the program through summer or what do you
Think?
Punkthor is offline   Reply With Quote
Old 16-06-2017, 08:21 AM   #74
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Thor, as long as you don't become 'stale' by repeating the cycle over and over

then all should be OK

TheEd
TheEd is offline   Reply With Quote
Old 10-07-2017, 08:19 AM   #75
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
How are things going Thor?

all the best

TheEd
TheEd is offline   Reply With Quote
Old 10-07-2017, 09:58 PM   #76
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
Things are good, The Ed, thanks for asking! Hope all is well on your parts too.

I took a break from running from mid june up until two weeks ago, due to different social activities, vacation among other things. I been builiding up again for almost two weeks now and will start the 10k program over again next week. I'm very excited
Punkthor is offline   Reply With Quote
Old 14-07-2017, 08:18 AM   #77
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
magic .. hope the weather is good on your side



on we go

TheEd
TheEd is offline   Reply With Quote
Old 18-07-2017, 10:41 AM   #78
Punkthor
Member
 
Punkthor's Avatar
 
Join Date: Dec 2016
Location: Oslo, Norway
Weather is unusually good actually and even a bit too hot for comfortable running in my view, but can`t complain when you live in these parts can you?

July 18th: 4k time trial @ 4.27/km. Avg HR: 174. Max HR: 181.

I was very surprised and happy with being able to run at this pace for the test. I had had hoped for 4.35/km MAYBE.. so very happy!

I`ve calculated my new paces to 4.35/km for the 2k sessions and 4.25/km for the 1k sessions. Correctly calculated?
Punkthor is offline   Reply With Quote
Old 18-07-2017, 11:02 AM   #79
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Nice to hear Thor

in the Scandic region, we cannot dare complain about it being too hot

your 2k pace looks good, look forward to seeing the feedback

on we go

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
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
18-07-2017 07:02 PM
107 Replies, 13,109 Views
Sub45 10km training! began Aug28
03-09-2014 01:46 PM
by MrM
Last post by MrM
18-07-2017 02:10 PM
158 Replies, 55,634 Views
10k progression running 3-4 times a week
13-12-2016 07:19 PM
Last post by TheEd
18-07-2017 11:02 AM
78 Replies, 11,206 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
14-07-2017 08:12 AM
129 Replies, 53,605 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by TheEd
14-07-2017 08:08 AM
1,013 Replies, 276,898 Views
Slow progress on the sub 35 10k plan
28-01-2015 08:38 PM
Last post by TheEd
10-07-2017 08:20 AM
39 Replies, 20,368 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, 22,538 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, 21,025 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 20,884 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 04:29 AM.


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