10k training

[Stef4n]

Took a day off yesterday, to make sure I recovered from the 4k.
Feeling great today, so planning to do the 4x2k in the evening today, at 4.30/k.

Stefan

[TheEd]

sorry for the delay .. was busy with Lanzarote Ironman coverage

very well controlled 4k time-trial and you finished off very strong

let me know how the 2k session went and then I can decide on the 1k pace as I suspect you should be around 4.15 for those

thanks

TheE

[Stef4n]

Hi Ed,

The 2k session didn't go well, I ran the first one in 9:11 min and decided to stop. My breathing (asthma) was limiting my performance, and that shouldn't be the case. The legs felt fine, so I think the pace was good.

Took a rest saturday and did some trailtraining on sunday and yesterday.

I would like to give the 2k session another try tomorrow, so that I can do my long run on friday. That sound ok?


Stefan

[TheEd]

up to you Stefan .. though note that if we miss a session, we don't try make it up but continue with the routine as per nomral

however if you intend starting the program over then that should be OK

TheEd
ps.. the balance of the program is designed to have Day3 on a Thursday .. long run on weekend and Tuesday the 1k session, for a specific reason, related to compensation and what the program looks to achieve

explained here: http://www.time-to-run.com/forums/showthread.php?t=2974

[Stef4n]

Hi Ed,

I understand the routine and balance issues, makes good sense. However, I really wanted to get a good 2k session in, since this is the first "real" cycle. Now I feel I have something to build on :p

I will do the 2k session on a thursday next cycle, but for this week it was more convenient to have the 2k on wednesday and the long run on friday.

Felt great in today's session. Only the last k was hard.

Cycle 2
4x2k R:90
Total distance: 8.00
Total Time: 42.02
AHR: 183
MaxHR: 199


Number | Pace | Avg HR | Max HR
1 | 4.30 | 178 | 189
Rest: HR down to 138
2 | 4.27 | 186 | 194
R: 141
3 | 4.29 | 190 | 197
R:145
4 | 4.32 | 190 | 199
R:135

Now onto the long run and the 1k session.

:yes:
Stefan

[TheEd]

great stuff Stefan .. as long as you can get into good space and achieve the goals you would like to in the 'long run'

onwards

TheEd

[Stef4n]

Hi,
It's been over two years since my last post. Have been running from time to time, but nothing serious. Decided to pick up the program once again and I hope I can stick with it longer this time I have no races planned anytime soon (15k in December is my main focus), maybe I will try to find some when I've done a few cycles.

Here's what I've done so far:

Cycle 1

Monday June 1
60 min easy
Time: 1:00:03
Distance: 9.28
Av. Pace: 6:28
AHR: 161 BPM

Tuesday June 2
30 min easy
Time: 30:02
Distance: 4.65
Av. Pace: 6:27
AHR: 143 BPM

Wednesday June 3
3x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:45 | 176 | 188
Rest: HR down to 139
2 | 4:50 | 185 | 194
R: 144
3 | 4:44 | 190 | 198
R:152

Thursday June 4
Rest

Friday June 5
Long Run
Time: 1:28:34
Distance: 12.48
Av. Pace: 7:06
AHR: 148 BPM

Saturday June 6
30 min easy
Time: 31:10
Distance: 4.71
Av. Pace: 6:37
AHR: 153 BPM

Sunday June 7
40 min very easy
Time: 39:32
Distance: 4.62
Av. Pace: 8:34
AHR: 113 BPM

Monday June 8
5x1k, R:60

Number | Pace | Avg HR | Max HR
1 | 4:22 | 172 | 185
Rest: HR down to 147
2 | 4:18 | 179 | 192
R: 156
3 | 4:27 | 184 | 193
R:155
4 | 4:31 | 185 | 194
R:159
5 | 4:18 | 189 | 196
R:161

Tuesday June 9
Rest

Wednesday June 10
30 min easy
Time: 27:36
Distance: 4.44
Av. Pace: 6:13
AHR: 162 BPM


Up next: 5k paced tomorrow. Thinking of aiming at 4:40 min/km. The main difficulty will be not to turn it into a race and to keep the pace under control.

Feeling good and I look forward to the cycles again

[TheEd]

welcome back Stef4n

no 4k time-trial to start?

good to have you posting

enjoy

TheEd

[Stef4n]

No, I didn't do a 4k trial yet. I could do a time trial tomorrow instead of the 5k paced and start a new cycle next week? Then we would have a starting point

[TheEd]

good stuff . have a good one

TheEd