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


Improving 10k with regular training


Reply
 
Thread Tools Display Modes
Old 21-02-2009, 03:19 PM   #21
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi Ed,

I was reviewing our chat here and at any moment I provided you with some personal data that might help you with our training. So:

Gender: Male
Age: 29
Weight: 77kg
Height: 1,81m

Some running history till feb, when I started this program:

Month - Total Km - Total Avr Pace Runs Longest Run
Sep: 35,82km 5:35 14 4 km
Oct: 46,78km 5:19 12 5 km
Nov: 60,73km 5:03 13 5km
Dec: 74,43km 5:13 14 6km
Jan: 134,42km 5:10 19 10km

So you can see, the first 4 months I ran almost the same number of days, but was increasing the distance. I was in vacation during January, so I had more time to run (both days and distance!).
But at any time I did any quality sessions. I would just get my sneakers and run according to what I felt at the time. For instance, the first 3 days of Feb I ran 11km, 10km and 9km (at 5:18min/k), so 30 Km in 3 consecutive days, almost the hole distance of Sep.
The reason I looked for guidence was that I was stuck at the 5:00min/km for 10km runs and also keep injuries away of my non-guided program. Fortunatly, nothing happen.

I'm glad you're assisting me and can't wait to see the results!

Nice weekend!

MMS

ps: It's really sunny this weekend!
MMS is offline   Reply With Quote
Old 22-02-2009, 07:27 AM   #22
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
MMS .. thanks for the data

how do you find your training coming along at present? Do you find it easy and has it been enjoyable?

Hopefully you are able to get onto 10k program quite soon

TheEd
TheEd is offline   Reply With Quote
Old 22-02-2009, 02:51 PM   #23
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi Ed,

before answering you question, here's the results of yesterday's 5k run.

1. 5:01
2. 4:56
3. 5:04
4. 4:58
5. 4:50
Total: 24:49

I tried to run without pushing too much. So, the first 2km I started a bit faster than I wanted, so slowly reduced the pace during the folowing 2km. In the last one, since I was feeling nice, speed up a bit on the last 400m.
At the end, wasn't feeling to tired, like I could've gone faster (maybe to 24:30).

Now, the training so far has been a bit easy. Except for this 5k that came close to my current limit. But, I can comfortably run at 6:00min/k on the easy runs and it's been really good folowing a schedule.
Like you could see on the data provided, today I'm running less km per week than used to. I miss that but I know that's a reason not to run that much at this point, and also know that running more doesn't also mean running faster, wich is my goal.

After doing some research, I'm going to order my HR monitor. So, if you prefer to wait me start using it and give you proper data before changing the program, that's fine!

I was also considering participate on 10k runs. There's lot's of runs here every month, but was thinking of one on March 29th as a start.

So, what are your thoughts?

MMS
MMS is offline   Reply With Quote
Old 23-02-2009, 06:14 PM   #24
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Heart Icon

OK .. grand .. lets start on the

sub 50 minute 10k program

from this week and we shall adapt the sessions for you

Start Day 1 on Tuesday

TheEd
TheEd is offline   Reply With Quote
Old 23-02-2009, 07:31 PM   #25
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi Ed,

that's really great! But, since today is holiday, I continued the previous program and started day 1 of second week cicle this morning. It was really hot (31 degrees celcius) and I had to make two quick stops to drink water and run at a slower pace.

Time: 75 min
Distance covered: 11,7km

I was looking at the sub 50 program and it starts with a run just like this, but the longest run and race day would be on saturday.

So, what should we do? Start from today as Day 1 or rest tomorrow and begin on Wednesday?

Tks!

MMS
MMS is offline   Reply With Quote
Old 23-02-2009, 08:26 PM   #26
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Rest tomorrow and then you have your first 2000m session on Wednesday

Will discuss pace shortly

TheEd
TheEd is offline   Reply With Quote
Old 24-02-2009, 01:40 PM   #27
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
That's fine!

I'll rest today. It's going to be good since yesterday's run was very tiring because of the weather.

So, looking at tomorrow's session and to fully understand what's written at the program, I should run 2km 3 times, resting 90 to 120 sec between each session of 2k and aim a pace of 4:55min/k wich would give a total time of 9:50 per 2 km, right?

Another doubt, how should I rest on these 90-120sec, walk or jog?

back to you Ed!
MMS is offline   Reply With Quote
Old 24-02-2009, 01:49 PM   #28
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
That's correct ..

you can stretch or sip water during the break or simply stand and recover

Enjoy getting onto a program

TheEd

TheEd is offline   Reply With Quote
Old 26-02-2009, 12:27 PM   #29
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi Ed,

Last night I did the 2000m with 90sec rest (walking). Here's the results:

1. 9:40
2. 9:50
3. 9:48

As you can see, the first one was a bit faster than the others. I was learning how to manage my pace at that speed and could control better after a while. Even though, I had to slow down a bit at the end of these 3 laps to finish at the desired time. I see room for faster times here.
During the interval, I walked for 90sec.

Although it was a tough session, I really enjoyed it.

So, what do you think?

MMS
MMS is offline   Reply With Quote
Old 26-02-2009, 12:36 PM   #30
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Its a good start MMS and you should be happy to be on a schedule now



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 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by Andyc16us
15-12-2017 04:35 AM
8 Replies, 207 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
14-12-2017 11:22 AM
19 Replies, 8,390 Views
To race is but a dream...
04-10-2011 09:45 PM
Last post by TheEd
14-12-2017 11:10 AM
218 Replies, 90,231 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
14-12-2017 10:53 AM
40 Replies, 3,360 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by TheEd
13-12-2017 01:09 PM
14 Replies, 607 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 195,331 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, 33,851 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, 30,928 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 31,011 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 05:37 PM.


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