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


10k & 21k Training


Reply
 
Thread Tools Display Modes
Old 27-06-2010, 01:12 PM   #1
DaveM40
Senior Member
 
DaveM40's Avatar
 
Join Date: Dec 2009
Europe 10k & 21k Training

Hi TheEd - hope you are well.

I am returning to training after my calf tear. So far I have done week 1 on the "off period" and have had no problems. I am running on grass at the moment to avoid impact.

I have lost quite a lot of fitness in the 5 weeks off running, despite the cross training, but not too bad. My week looked like this;

Mon 40 min @ 4.59 / 133

Weds 40 min @ 5.02 / 134

Fri 50 min @ 5.03 / 134

Sat 30 min jog / 122

Sun 50 min @ 4.55 / 135

Not my best stats - but it is great to be just out running again!

My plan is to do week 2 and then a 6 week "Build Up" phase as I have a long winter season ahead with cross country for the club and some road races in Autumn / Spring. My targets are sub 35 10k (current PB 36.35) and sub 80 21k. I am guessing the 21k will be in March next year?

How does this sound as an overall plan?
DaveM40 is offline   Reply With Quote
Old 27-06-2010, 08:35 PM   #2
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
sounds good Dave and welcome back

after the build-up you should see a big difference, so exciting changes to come

TheEd
TheEd is offline   Reply With Quote
Old 03-07-2010, 09:55 AM   #3
DaveM40
Senior Member
 
DaveM40's Avatar
 
Join Date: Dec 2009
Icon7 Week 2 done

Hi TheEd - hope you have had a good week.

I have done week 2 of "Return To Training" successfully;

Mon 50 mins @ 139 / 4.59 (very hot & windy day)

Tue 50 min @131 / 5.18 (very hot & windy day)W

Wed rest day

Thu 60 min 131 / 4.52

Fri 60 min easy run and circuit training (including 100m strides between exercises on sports pitches) - great workout these

Sat - rest

Sun - to be 1 hour easy

My legs are good - all runs on grass or mud paths ... I ran very slow early in the week because it was so hot and windy - I couldn't keep the HR down, so I just jogged and walked a bit. Ran well later in the week when weather cooled.

I will start build up phase on Monday

My first main target race is a 21k on October 24th - is that a realsitic goal?

Dave
DaveM40 is offline   Reply With Quote
Old 04-07-2010, 03:51 PM   #4
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
yes.. October a realistic goal

nice to have you ticking over again

TheEd
TheEd is offline   Reply With Quote
Old 10-07-2010, 10:26 AM   #5
DaveM40
Senior Member
 
DaveM40's Avatar
 
Join Date: Dec 2009
Icon5 Building Up

Hi TheEd - hows things in sweden? Hope you are all well there.

I did week 1 of 6 of the build up phase;

Mon - 60 min @ 134 / 4:44

Tue - Circuits with 100m strides

Wed - 60 min @ 134 / 4:52

Thu - rest

Fri - Rolling hills - I did these on a moderate slope aprox 250m - it is on football / cricket pitches (pity the guys who have to play there with the slope!) - I ran 3 x 10 min sets of hard uphill / jog back with a 1 min drink break between sets as it was hot.

Sat - 75 min long run @ 131 / 5.19 - very slow today as I wanted to keep the HR down in the hot & windy weather.

I feel good and calf has been fine. I enjoyed training all week. I ran all sessions on grass / mud trail. It was windy all week and got hotter as the week went on.

2 questions; Is the hill session I did ok? Is it normal for HR to get higher in hot weather runs - I ran 60 mins at 4.44 Monday in mild weather and jogged 5.18 Saturday in the heat!

All the best ... Dave
DaveM40 is offline   Reply With Quote
Old 11-07-2010, 07:43 AM   #6
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
weather always affects heart rate

you have to use more energy to run a certain pace that is normally at a lower heart rate in ideal conditions

keep monitoring the body and after this build-up you will find pulse will drop radically after a few quality sessions however the first 2000m session will be a 'toughie'

nice to see you going through this as it sets you up nicely for the next level

TheEd
TheEd is offline   Reply With Quote
Old 11-07-2010, 08:47 AM   #7
DaveM40
Senior Member
 
DaveM40's Avatar
 
Join Date: Dec 2009
Hills

Thanks for the heat answer TheEd.

Was the hill workout I did ok?

Dave
DaveM40 is offline   Reply With Quote
Old 11-07-2010, 08:53 AM   #8
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
apologies Dave .. on 'normal' occasions that is a nice slope however if you are able to find any hills which are rolling .. rolling would mean a mild incline over a course that is hilly

what you did would make it too much of a quality session for the build-up (too structured) .. rolling is closely related to relaxed, so a relaxed run which incorporates hills .. the hills will inevitably cause a higher heart rate and if incorporated correctly makes magic aerobic development while gaining strength

magic stuff

TheEd
ps.. in our distance runner development, the length of hill should be around 600m, anything shorter creates too much effort .. the idea would be to run 600m @ 10 km effort .. the developed athlete gets 10 x 600m and maybe you can get there soon
TheEd is offline   Reply With Quote
Old 11-07-2010, 12:31 PM   #9
DaveM40
Senior Member
 
DaveM40's Avatar
 
Join Date: Dec 2009
Europe ok

Thanks - I understand the rolling hills workout better now;

It is a sort of Fartlek - 45 - 50 mins running the hills at 10k pace and easing over the flats / downhills?

Am I correct in that now?

Thanks for your help.

Dave
DaveM40 is offline   Reply With Quote
Old 11-07-2010, 02:28 PM   #10
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
more or less correct Dave .. depending of level of development determines effort on the hills .. to start with and in your case it is more a case of running the hills with a relaxed effort

we would like for you to go towards hill sessions in the future, so something to chat about

nice to see you rolling again

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
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 25,600 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,714 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
17-10-2017 02:32 PM
15 Replies, 642 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, 12,968 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 69,373 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 317,532 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, 29,311 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, 27,080 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,096 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 04:28 PM.


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