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 10-03-2009, 06:17 AM   #61
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
certainly not too slow currently and especially that you are still developing

your pulse rate at a slow pace will come more and more into effect once more data has been gathered

MMS, have you got a race this weekend, please?

Thanks

TheEd
TheEd is offline   Reply With Quote
Old 10-03-2009, 11:47 AM   #62
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi Ed,

First, thanks for all this usefull information you´ve been giving me! I´ve learned a lot so far about running and my own development.

Yes, a have a 10k race this Sunday morning (March 15th). So, including today, we still have 5 days before the race day.

What should be done till there?

Tks.

MMS
MMS is offline   Reply With Quote
Old 10-03-2009, 11:51 AM   #63
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
OK .. for this race I would prefer that you do simple runs

Tues: 20 mins up to 160 bpm .. warm up for 10 mins before and then run 20 @ pace
Wed: 30 - 40 mins recovery
Thur: 30 mins eacy
Fri: 20 mins real easy
Sat: Rest

This should roll your towards the race with no problems

Thanks

TheED
TheEd is offline   Reply With Quote
Old 10-03-2009, 12:11 PM   #64
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
That´s fine!

I´ll keep to this and provide feedback as usual.



MMS
MMS is offline   Reply With Quote
Old 11-03-2009, 01:44 AM   #65
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Tuesday's report:

10min warm up
1,6km AHR 150

20min up to 160bpm
3,4km AHR 162 (ops! )

For this wednesday: 30-40min recovery. What pace or bpm to follow?

Tks

MMS
MMS is offline   Reply With Quote
Old 11-03-2009, 05:49 AM   #66
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Wednesday easy recovery run .. drop pulse to below 145 bpm

it should be slower however if you feel as though you actually running reasonably fast at that HR then not to worry

enjoy

TheEd
TheEd is offline   Reply With Quote
Old 12-03-2009, 01:39 AM   #67
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi Ed,

recovery run tonight:

40min 5,9km AHR 148

Felt ok all way long and sometimes had to go really slow to keep the bpm around 145 (specially during some "hilly" parts).

The temperature also didn't help (26ºC at 8pm). And I'm also concerned about this next Sunday. It's been hot these days.

MMS
MMS is offline   Reply With Quote
Old 12-03-2009, 06:32 AM   #68
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
make sure to drink more water during the day in the days leading up to the event

here is also an article that may help

Training and Competition in Warm Conditions

Cheers

TheEd
TheEd is offline   Reply With Quote
Old 13-03-2009, 12:02 PM   #69
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Ed,

thanks for the info. I´ll keep to it during these hot days.

Last night: 30min easy 5,1km AHR 156

For the race on Sunday: any suggestions on pace or bpm I should follow?

MMS

Last edited by MMS : 13-03-2009 at 12:11 PM.
MMS is offline   Reply With Quote
Old 13-03-2009, 05:54 PM   #70
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
MMS for your first run on the program .. no pressure

run the race don't put any unnecessary pressure on yourself

only look at your heart rate to start the race and when you stop your watch at the finish

if you are able to provide heart rate data after that then we can look at it

above all, enjoy



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, 25,477 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,567 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, 603 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, 12,937 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, 69,251 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, 317,264 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, 29,258 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, 27,031 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,039 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 08:12 PM.


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