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training for my first 10k


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Old 25-11-2009, 11:51 AM   #21
TheEd
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Ok great .. as long as you use this course for your sessions to compare to then its fine

you can walk recover or crawl, depends how you feel

so what would you consider to be the time for your 2000's tomorrow if this is the formula to work off

Program Tips

the reason for showing this link is so you can see where I am coming from for your pace for the sessions, even though tomorrow I intend making it slightly easier so you can get used to the 3 week-cycle

over to you

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Old 25-11-2009, 01:07 PM   #22
miesjhel
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So that be about 10:40 for the 2k for me? maybee 10:50-11 for the first time?

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Old 25-11-2009, 01:20 PM   #23
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nice going Michel

10:50-11 for the first time and an amount of 3 only

once you have gone through the first cycle we will look to increase the 2000's to 4

next week when you do the 1000's the pace will differ

this is a tough session so don't be shocked, if it is easy, then enjoy

Over to you

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Old 26-11-2009, 01:53 PM   #24
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Okay,

so i did my 3X2000...

starting heart rate: 123

1st 2000 max hrt: 197 time:10:11
2:30 rest heart rate: 134
2nd 2000 max:198 time: 10:37
2:30 rest heart rate: 133
3th 2000 max: 197 time 10:54
2:30 rest heartrate: 137

rests to long, speed to high... rests are because i have to walk 200 meter to get to the start of the next 2k, speed is cos i can't keep pace..


tomorrow just recovery i guess?
Michel
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Old 27-11-2009, 06:33 AM   #25
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correct Michel, easy run 30 minutes or even rest

for the future you will need to jog the 200m to keep the rest down to 90's

judging from the range of pulse everything looked fine

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Old 27-11-2009, 11:08 AM   #26
miesjhel
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ok ill go for a rest and do the "long run"(like 70 minutes for me...) on sunday or monday (very big work load this friday and saturday..) and then the 6x1000 on wensday or thursday?

i today found out i dont' have to run to the start again so i can just rest and run the course in reverse! so 90secs rest next time..
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Old 27-11-2009, 12:21 PM   #27
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long run either on Saturday or Sunday .. if you miss those days then fine .. if you run after those days then only 30 minutes

Monday recovery day as Tuesday 1000's

Cheers

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Old 28-11-2009, 09:13 AM   #28
miesjhel
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Ill have to move the 1000's to wednesday.. tuesday i'm traveling almost the entire day/evening, is that ok?
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Old 28-11-2009, 09:18 AM   #29
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that should be fine

have a good weekend

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Old 28-11-2009, 09:44 AM   #30
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one more thing, i just enrolled for a 5k next sunday, i won't really race it, ill use it as the sub 27.30 5k paced run in the program.
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