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


Improving my running


Reply
 
Thread Tools Display Modes
Old 30-09-2014, 07:44 AM   #21
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
yeppers .. 4k time-trial is always a good starting point

do drop in occasionally over the period

a chance to maybe build up your aerobic runs, you are aware of the

off period
http://www.time-to-run.com/training/10k/offtime.htm

and

build-up period training
http://www.time-to-run.com/training/10k/buildup.htm

yes

enjoy TheEd
TheEd is offline   Reply With Quote
Old 07-10-2014, 07:01 PM   #22
PYL
Member
 
PYL's Avatar
 
Join Date: Jul 2014
Location: Quebec, Canada
yes I probably read every single thing around the 10k programs hehe.

I'll wait a couple days then do the off program for 2 weeks then a 4K TT?

I started swimming and was wondering what impact this has on the training? Other than time issue of course. Should I still do all the sessions despite swimming since it doesn't add any impact.

Completed my 10K on Sunday in 45:37 another PB! I was pretty close to the sub but still missed a little something.
PYL is offline   Reply With Quote
Old 08-10-2014, 11:57 AM   #23
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
congrats on the 10k PB .. regarding the off-period, it is wise maybe to take 1 week off and then to go towards a 2 week build-up period

swimming is fine, however when coming back to the program proper, don't do swimming on the quality days such as Day 3, the long run and the 1k session

through our sister site www.time-to-tri.com we are working on bringing out our Triathlon Programs which are based on the 10k Program format

more shall be mentioned about this in the future

and yes, 4k time-trial after the Build Up

cheers

TheEd
TheEd is offline   Reply With Quote
Old 23-11-2014, 05:26 AM   #24
PYL
Member
 
PYL's Avatar
 
Join Date: Jul 2014
Location: Quebec, Canada
Just to make sure, you wanted me to do the build-up even if I hadn't really followed the program for more than a few weeks before my injury? It seems a steep increase after going for 30-45 runs to mostly 1h+ runs?

I'm also not too sure how to approach all this considering it will be winter soon. Should I still try to do the 3 hill training outside? (if it's not too slippery of course!)
PYL is offline   Reply With Quote
Old 23-11-2014, 08:46 AM   #25
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
granted PYL .. rather reduce the runs to 20 - 30 minute runs

if you cant do the hill session then see if you able to do a similar session on the treadmill (if 1 is available)

hopefully you able to have a pleasant build-up

TheEd
TheEd is offline   Reply With Quote
Old 03-05-2015, 01:14 AM   #26
PYL
Member
 
PYL's Avatar
 
Join Date: Jul 2014
Location: Quebec, Canada
hello theEd,

I have a question about the spacing of the program. I have a 5K on July 4th, a 10K on August 30th and a final 10K on October 4th.

I've been coming back from my knee injury by alternating running and walking. Started at 5x(1R-1W), now up to 3x(14R-1W) moving up to 5x(9R-1W) then 4x(14R-1W).

I was planning on starting the off training to get myself back to continuous running of 1h then build up then start the cycle which would end right on time for my 5K race on July 4th.

After that I'm not too sure what I should do. There is about 3 cycles between that race and the August 30th race. Then 1-2ish cycle until the last Oct 4th race. Not sure if I should take a break between the 5K and the two 10K so to not have 5 cycles back to back (about 4 months total while the program says to take a break every 2-3 months). Probably overthinking things .

So far I'm mostly pain free too!
PYL is offline   Reply With Quote
Old 04-05-2015, 02:43 AM   #27
PYL
Member
 
PYL's Avatar
 
Join Date: Jul 2014
Location: Quebec, Canada
or maybe do 1 cycle then race then 1 cycle and take the break there? a small buildup or not at all then go at it again for the last 2 races.

I'm not too sure my messages are showing up hehe.
PYL is offline   Reply With Quote
Old 22-07-2015, 05:07 AM   #28
PYL
Member
 
PYL's Avatar
 
Join Date: Jul 2014
Location: Quebec, Canada
back!

I'll be completing the off training this week and I'll move on to the build up afterward. Things are looking better but we'll see how it goes. I'll report for the time trial which should be around August 10.
PYL is offline   Reply With Quote
Old 22-07-2015, 01:14 PM   #29
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi PYL, not sure why I missed your previous posts but now have seen them all

let me know how the Build Up goes

TheEd
TheEd is offline   Reply With Quote
Old 27-07-2015, 12:46 PM   #30
PYL
Member
 
PYL's Avatar
 
Join Date: Jul 2014
Location: Quebec, Canada
Hi the Ed,

I just had a few questions as I never really trained before and percentage are a bit confusing to me.

Is 65% effort harder than easy? Basically should I speed up or slow down for the 15 minutes of the 1h with last 15 min at 65% effort session?

Is 100% effort considered an all out sprint? So 75% is a decently fast pace? I haven't done any 2K or 1K session yet, so I can't add a minute or a minute and a half to those.

I'm trying to rank these things from easiest to hardest.

Time on Feet, At ease through out, easy, 65%, 75%?

I remember easy was aiming at around 140 bpm. At ease is 130 and time on feet is 120?

thanks!
PYL 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
17-10-2017 08:01 PM
147 Replies, 25,762 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,912 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, 695 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, 13,011 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, 69,539 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, 317,907 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, 29,412 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, 27,145 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,157 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 02:10 PM.


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