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


10K Training Sub38 goal


Reply
 
Thread Tools Display Modes
Old 17-01-2017, 07:43 AM   #11
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
no no, there is no fault on your side

if you have no race, consider doing one of the following:

do a time-trial over either 5k or a distance up to 8k

or a 4k time-trial on a course you will use for this test on all occasions in the future

can be 10 laps on a 400m track or your own 4k time-trial route

cheers TheEd
ps.. do not do a 10k test on your own, if you have friends to run the 10k with, then you can do a 10k, but never on your own
TheEd is offline   Reply With Quote
Old 17-01-2017, 12:51 PM   #12
fabregerson
Member
 
fabregerson's Avatar
 
Join Date: Dec 2016
Location: Taubaté - Brazil
Great!

I'll let you know by the end of the week.

Thank you!
fabregerson is offline   Reply With Quote
Old 23-01-2017, 12:57 PM   #13
fabregerson
Member
 
fabregerson's Avatar
 
Join Date: Dec 2016
Location: Taubaté - Brazil
Good morning, TheEd!

The 400m session was relatively easy (very happy!!).
Here the information of the third week - 1st cycle:

Day 15 - 10x400m
400m - 1:25 - R60 - 141bpm
400m - 1:26 - R60 - 156bpm
400m - 1:26 - R60 - 162bpm
400m - 1:25 - R60 - 165bpm
400m - 1:26 - R60 - 165bpm
400m - 1:26 - R60 - 165bpm
400m - 1:27 - R60 - 167bpm
400m - 1:26 - R60 - 167bpm
400m - 1:25 - R60 - 169bpm
400m - 1:26 -169bpm

Day 16 - 40min easy (5:12/K) - 153bpm - OK
Day 17 - 30min easy + 6x1min (3:50/K) - OK
Day 18 - Rest
Day 19 - 6K paced (some climbs) - 23:30 - 165bpm
Day 20 - 60min easy (5:10/K) - 152bpm - OK
Day 21 - 30min easy (5:14/K) - 140bpm - OK

I'm feeling stronger.
Looking forward to the next 5x2K.

Thank you very much!
fabregerson is offline   Reply With Quote
Old 25-01-2017, 08:37 AM   #14
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
not many look forward to doing the 2k session

onwards

TheEd
TheEd is offline   Reply With Quote
Old 31-01-2017, 11:16 AM   #15
fabregerson
Member
 
fabregerson's Avatar
 
Join Date: Dec 2016
Location: Taubaté - Brazil
Hi, TheEd!

Results of the first week (2nd cycle):

Day 1 - 70 min easy - 5:14/K - 158bpm - OK
Day 2 - 30 min easy - 5:13/K - 149bpm - OK
Day 3 - It's still very difficult ..
2K - 7:50 - R90
2K - 7:52 - R90
2K - 7:53 - R120
2K - 7:55 - R120
2K - 7:54

Day 4 - Rest
Day 5 - 1h 30 min - 5:16/K - 153bpm - OK
Day 6 - 30 min easy - 5:17/K - 151bpm - OK
Day 7 - Easy 10K - 5:16/K- 154bpm - OK

Progressing!
Thank you!
fabregerson is offline   Reply With Quote
Old 31-01-2017, 03:09 PM   #16
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
solid session, looking forward to the 1k results

how was the long run?

TheEd
TheEd is offline   Reply With Quote
Old 31-01-2017, 03:27 PM   #17
fabregerson
Member
 
fabregerson's Avatar
 
Join Date: Dec 2016
Location: Taubaté - Brazil
Thank you, TheEd!

I still could not keep the intervals correct, but I felt better than I did in the 1st cycle.

Last saturday's long race was very good. 1:30' - 5:16/K - 153bpm - 17K.

Best Regards!
fabregerson is offline   Reply With Quote
Old 01-02-2017, 12:36 PM   #18
fabregerson
Member
 
fabregerson's Avatar
 
Join Date: Dec 2016
Location: Taubaté - Brazil
Complement:

6x1K:

1K - 3:48 - R60 - 160bpm
1K - 3:52 - R60 - 163bpm
1K - 3:50 - R60 - 167bpm
1K - 3:52 - R60 - 169bpm
1K - 3:51 - R60 - 174bpm
1K - 3:52 -170bpm
fabregerson is offline   Reply With Quote
Old 12-02-2017, 12:30 PM   #19
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
How things going with your training?

TheEd
ps.. apologies for the slow reply, email problems from the forum need to be fixed
TheEd is offline   Reply With Quote
Old 15-02-2017, 04:17 PM   #20
fabregerson
Member
 
fabregerson's Avatar
 
Join Date: Dec 2016
Location: Taubaté - Brazil
Hi, TheED!!

No problem.
Everything going according to plan.
I finished the 3rd cycle now, but since I have a 5K race next Sunday, I am repeating the last week. Am I doing it right?
The main race will now be March 26 - 10K.

Best regards!!
fabregerson 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
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
21-10-2017 12:56 PM
16 Replies, 751 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 25,948 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 183,247 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, 13,073 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, 69,776 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, 318,471 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, 29,510 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, 27,237 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,235 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 11:19 PM.


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