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10K training plan


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Old 26-11-2014, 07:07 AM   #31
js7222
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1k intervals done. Session was very positive, I remember really struggling on this 3 weeks ago but this time it came much easier and was (pretty much) under 4:05 for every one:

Time Distance Avg HR Max HR
4:04.4 1 158 172
4:04.8 1 174 183
4:05.3 1 179 187
4:03.9 1 181 189
4:04.5 1 183 190
4:03.7 1 184 190

Long runs from Saturday and Monday (Sunday's 30 minute session never quite materialised). My battery ran out on my garmin 20 mins before the end on my long session but I did actually complete a 1h30 session.

Time Distance Avg Speed(Avg Pace) Avg HR Max HR
1:00:01 9.49 6:19 141 155
1:09:47 10.07 6:56 143 155
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Old 26-11-2014, 11:06 AM   #32
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always great to see improvement

however, do not look to run quicker just yet, let your body absorb the training and when it is time to test your development, then that will be the time to test yourself

enjoy

TheEd
ps.. do ask questions if there is anything that needs to be explained
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Old 26-11-2014, 01:37 PM   #33
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OK so can I aim for 8:30 splits on the 2Ks (given I was quite close last time) and stick to 4:05 for the 1Ks? Should I look to speed upon the cycle after next?What's the logic behind not trying to run quicker if I might ask? How would I know when it is time to try and speed up?

p.s. sorry for the abundance of questions

Thanks,
James
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Old 26-11-2014, 06:06 PM   #34
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for adaptation purposes, when you get the hang of the rhythm of the cycle we can look to increase speed

for instance, if you run with a heart rate monitor on, you can see what your long run tempo at the same heart rate is after the 2k session

if you are going quicker at the same pace then that is a positive aspect, and you can look to run the 1k session 5 seconds per k quicker

so bring it down to 4.00 to 4.05

if this all goes well and you get a decent run at the end of the cycle then you can look to push the 2k speed up

this will show overall development and the adaptation to the training is working positively

on we go

TheEd
ps.. keep asking questions
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Old 26-11-2014, 09:39 PM   #35
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Ah ok so this is based on the 1h30 run? For some reason I had to go very slowly (even early on) to keep my heart rate at 140 for that one. I'm not really sure why that one was so slow but my slow paced runs soon went back to normal after that. I think on the whole they have gone down since I started. Will be interesting to see how the next long run goes in the next cycle. Thanks very much for the detailed feedback.

James
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Old 29-11-2014, 04:07 PM   #36
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Did park run this morning with another pb, 21:14 (knocked 25 seconds off in the past 3 weeks ) hopeful of breaking 21 minutes soon. Here's the splits

Time Distance Avg Pace Avg HR Max HR
4:05.3 1 4:05 164 176
4:21.0 1 4:21 181 184
4:38.6 1 4:39 187 190
4:15.2 1 4:15 190 192
3:53.6 0.87 4:30 191 193

Here's the easy runs from Wednesday and Thursday

Time Distance Avg Speed(Avg Pace) Avg HR Max HR
51:12 8.01 6:24 141 155
31:19 5.18 6:03 141 150

Would there be any way I can push back the beginning of the first cycle by a week and perhaps do something else during the week missed? I have a few Christmas events that week and want to be able to give the 2Ks and the long run my complete focus.
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Old 30-11-2014, 02:13 PM   #37
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congrats .. no hassle

look at the off period program and do week 1 there and then return to the program when you ready

off period program

cheers

TheEd
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Old 06-01-2015, 10:48 PM   #38
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Just to let you know I had been suffering with a cold over the entire Christmas and really didn't feel up to training (as well as having a lot on at work). I have started the plan again starting tonight with an hour on the treadmill. My pace at 140 has noticeably dropped. Hopefully I can get it back fairly soon.
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Old 08-01-2015, 06:25 PM   #39
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js, you should come back without too much problem

please keep us informed as to how things are going

TheEd
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Old 08-01-2015, 10:01 PM   #40
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So I did my first 2k session of the year. It was pretty disappointing to be honest. I didn't know how quick to go and I only managed to get 3 intervals done but at least I have some sort of benchmark now. Need to get into the swing of the routine I started to have last year.

SplitsÂ* Time Avg Pace Best Pace Avg HR Max HR
1 08:49.5 04:25 03:37 171 185
2 08:59.4 04:30 03:57 184 193
3 09:25.8 04:43 03:59 185 191
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