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10k progression running 3-4 times a week


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Old 11-04-2017, 06:06 AM   #11
TheEd
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Thor, grand .. when are you able to do the 5 x 8 minutes fartlek session? Hopefully, you able to put this in before the 10k event?

on we go

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Old 11-04-2017, 08:16 AM   #12
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April 10th: Rest

April 11th: "Run to the hills - run for you life!"
Rolling hills run - felt kind of hard.

50 min run
7,8 km @ 6.30 min/km
Avrg HR: 147
170 m climb
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Old 11-04-2017, 08:19 AM   #13
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Thanks, TheEd!

I have the 5x8 session scheduled for monday 17th so 12 days before the race.

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Old 12-04-2017, 09:48 AM   #14
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April 12th

75 min easy run
11,5 km @ 6.30 min/km
Avrg HR: 140
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Old 12-04-2017, 01:25 PM   #15
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Thor, are you taking a rest in-between these quality sessions?

try not to get too excited, your body can do with the rest

onwards TheEd
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Old 12-04-2017, 02:16 PM   #16
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Norge

Thanks for asking, TheEd!

I follow your base building program as close as possible so tomorrow is another resting day. I feel pretty good but the few days of rest in the program is needed, for sure. You are right though, pretty excited I'm up and at it again after a dull winter.

Again, really appreciate your help and guidance!

Happy easter to you!
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Old 14-04-2017, 06:33 AM   #17
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Great stuff Thor, as long as you aware of the Rest needed and monitoring yourself

onwards and have a great Easter weekend

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Old 14-04-2017, 10:40 AM   #18
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April 13th: Rest

April 14th: 60 min easy run
9,5 km @ 6.20 min/km
Avrg HR: 137
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Old 15-04-2017, 01:41 PM   #19
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April 15th: 45 min easy @ 6.17 min/km+ 15 min harder @ 5.16 min/km

10km total. HR data not included as it misread for the first couple of km's.
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Old 16-04-2017, 11:58 AM   #20
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April 16th: 60 min easy

9,4 km @ 6.24 min/km.

No heartrate data. Second day in a row that my HR monitor sky rockets for the first couple of km's before settling down to normal. Can it be low battery on the chest band unit that's causing it?

I consider two days rest after tomorrows fartlek. My foot aches after running in new shoes the last four sessions.
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