Hi,
I'm 32 years old, 1,70 m and 64 kg and I'm from
state of Goias Brazil
I started running about 2016 and I've had a
coach runner for 2 times, since 2016 I've ran 4 half marathons my PB is 1h and
50 min in 2019. Due to Corona virus I stopped running in March until June.
In June I restart to running without a coach
and since I'm training for do a virtual Racing Half Marathon in 12 October. I create
my schedule of training for my own, I have been running 3 and about 32 km for a
week. This year I found a gold tip and this change my running. This The
well-known 80/20 rule of intensity balance. Until this year I done almost all my
training running in high intensity with low volume of km.
I've done
the 3 km test Tues 29/9/20
Warm-up 2 km
Rep|Time|AHRR|MHR
01|05:48|163|155
02|05:11|161|167
3km test
Rep|Time|AHR|MHR|
01|04:14|173|179
02|04:17|181|187
03|04:12|187|191
Total 12:44
Calm down 1,5 km
Rep|Time|AHRR|MHR
01 1km|05:57|162|168
02 0,5km|03:15|164|168
I was planning to do a break
https://www.time-to-run.com/training/10k/offtime.htm for two weeks and then The
Build up Period for 2 weeks too after my Virtual Half Marathon. And before to
do a Time trial test and then to choice my 10km program.
TheEd I would like to know what do think about
my planning (have a break then do a The Build Up Period and finally do 4 km TT
and choice my 10km Program.
Sorry about
my English.
Hi cordosa, and welcome to the forums
your event is on the 10th, so that is a week from tomorrow
don't change things around too much, for your Saturday run on the 3rd October, consider doing a 6k paced run at anticipated half marathon pace and then next week run it down to the event as easy as possible
provide feedback from tomorrow's run and we take it from there
TheEd
ps.. there is not much you can change before the 21k .. so enjoy the process
Hi TheEd,
Wednesday 30/9/20
40 min z2 HR(139 - 155)
Rep | Dist | Time | AHRR | MHR
01 |1km |06:04 |134 |146
02 |1km |06:03 |144 |152
03 |1km |06:02 |147 |153
04 |1km |06:08 |148 |154
05 |1km |06:20 |150 |155 *7m gain elevation
06 |1km |06:41 |148 |153 *8m gain elevation
07 |0,41km |02:39 |148 |154
Friday 02/10/20 FARTLEL 2KM(WarmUp) + 1K(5:30 TO 5:40) +1K (5:00 TO 5:05) + 2K(5:30 TO 5:40) + 1.5K(4:50 TO 5:05)
Goal |
Time |
Dist. |
Pace |
AHR |
MHR |
Elev Gain |
1km Z2 warmup |
05:58,1 |
1,00 |
05:58 |
142 |
155 |
5 |
1km Z2 warmup |
06:02,6 |
1,00 |
06:03 |
148 |
155 |
4 |
1km 5:30 -
5:40 |
05:38,0 |
1,00 |
05:38 |
154 |
160 |
4 |
1km 5:00 -
5:05 |
05:01,9 |
1,00 |
05:02 |
163 |
169 |
4 |
1km 5:30 -
5:40 |
05:29,5 |
1,00 |
05:29 |
157 |
164 |
3 |
1km 5:30 -
5:40 |
05:35,9 |
1,00 |
05:36 |
164 |
169 |
12 |
1km 4:50 -
5:00 |
04:50,2 |
1,00 |
04:50 |
172 |
178 |
11 |
0,5km 4:50 -
5:00 |
02:19,0 |
0,50 |
04:40 |
172 |
180 |
11 |
Cooldown |
06:46,0 |
1,00 |
06:46 |
162 |
167 |
8 |
|
47:41 |
8,50 |
05:33 |
|
|
|
Hi,
When I red your message I alread haved ran my 8.5k Fartlek
Friday 02/10/20 I was planning...
Sunday Run easy HR(139 -155) 80min
Tuesday 40min easy run
Thursday Fartlek 2km WarmUp + 10 x ( 1min (10k pace) + 1 min (5:40)) + 1 km CoolDown
Friday Rest
Saturday 30min easy run
Sunday Rest
Monday 12 October virtual Racing Half Marathon in 12 October
TheEd let me know what do you think about my planning I will change my Sanday 80min easy for 6k paced run at anticipated half marathon pace as you advise.
Thanks " alt="" title="">
Ps. On my 21k I dont pretend run at hard pace but my goal is run in a moderate intensity in average pace 5:10 to 5:15 min/km
Hi cardosa, we look to go down to the event with minimal disruption, in the last week don't do too much and allow the body to prepare
after the race we can see how long it takes for you t recover and then we can plan forward
enjoy the week
TheEd
HI cardosa, what is your plan for your runs towards the half marathon
we, if running Saturday .. would say do 3 x 5 minutes @ anticipated half marathon pace with 2 t 3 minutes easy jogging in-between
then wed . thurs a light 20 minutes with Rest on Friday
does this work for you?
TheEd
Hi,
October 6
40min Z2 (139-155)
Splits |
Dist |
Time |
Avg Pace |
AHR |
MHR |
Elv Gain |
Elv loss |
|
1.00 |
05:36 |
05:36 |
140 |
151 |
1 |
7 |
2 |
1.00 |
05:53 |
05:53 |
145 |
151 |
6 |
9 |
3 |
1.00 |
06:09 |
06:09 |
151 |
157 |
16 |
7 |
4 |
1.00 |
06:00 |
06:00 |
150 |
156 |
4 |
7 |
5 |
1.00 |
06:38 |
06:38 |
153 |
159 |
10 |
2 |
6 |
1.00 |
06:41 |
06:41 |
153 |
157 |
6 |
0 |
7 |
0.43 |
03:02 |
07:03 |
153 |
158 |
5 |
0 |
8 |
0.01 |
00:03 |
06:08 |
155 |
155 |
0 |
0 |
Summary |
6.44 |
40:03:00 |
06:13 |
148 |
159 |
48 |
32 |
October 8
3 x 5 minutes @ anticipated half marathon pace with 2 t 3 minutes easy jogging in-between 2km Warmup and 1 km Cooldown
Splits | Dist | Time | Avg Pace | AHR | MHR | Elv Gain | Elv loss |
1 | 1.00 | 05:30 | 05:30 | 135 | 142 | 0 | 14 |
2 | 1.00 | 05:41 | 05:41 | 143 | 155 | 10 | 17 |
3 | 1.00 | 04:52 | 04:52 | 159 | 167 | 3 | 2 |
4 | 0.02 | 00:08 | 05:25 | 160 | 160 | 0 | 0 |
5 | 0.53 | 03:00 | 05:41 | 153 | 160 | 2 | 2 |
6 | 1.00 | 04:56 | 04:56 | 162 | 168 | 4 | 4 |
7 | 0.01 | 00:04 | 04:33 | 166 | 167 | 0 | 0 |
8 | 0.54 | 03:00 | 05:31 | 162 | 171 | 3 | 2 |
9 | 0.98 | 05:00 | 05:07 | 173 | 177 | 15 | 3 |
10 | 0.54 | 03:00 | 05:32 | 166 | 174 | 0 | 4 |
11 | 1.00 | 05:52 | 05:52 | 167 | 174 | 9 | 0 |
12 | 0.00 | 00:01 | 05:37 | 167 | 167 | 0 | 0 |
Summary | 7.63 | 41:05:00 | 05:23 | 157 | 177 | 46 | 48 |
How did the event go cardosa
hope everything is fine and you recovering well
TheEd
nice going cardosa
focus on recovery and then come back to running slowly in this week
TheEd