<p></p><div style="text-align: justify; " class="">Hi TheEd, </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Thank you for an opportunity to join this community and your dedication to this page!</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">I've been running on and off for about 10years now, but seldom had any structure in my approach, going merely on a feeling. Now I'm feeling it's time to get more structured, and I'm hoping with some guidance from you I could gain an understanding of the various sessions and cycles to use those in my routines. </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">30 y.o, running 2-3 times/week with everything in between 10-50km/week (again, no structure), long runs around HM. Total 1278km in 2020. </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Mostly flat asphalt, trails a few times a month, some hills. </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">In terms of cross training - yoga, casual biking. </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">PB (accidental, during training runs):</div><div style="text-align: justify;">10km 49:39</div><div style="text-align: justify;">5km 23:25</div><div style="text-align: justify;">HM 1:48</div><div style="text-align: justify;">M (official time) 4:14</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">4km splits from December 31, 2020.</div><div style="text-align: justify;">4.48</div><div style="text-align: justify;">4.39</div><div style="text-align: justify;">4.59</div><div style="text-align: justify;">4.36</div><div style="text-align: justify;"><br></div><div style="text-align: justify;">I was looking into starting sub45, but then after reading on here in the forum, realized it might be too high of a jump, so I might need to settle on sub50 for now, right? </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">For now I've scheduled the program starting on Tuesday (tomorrow), but my only concern is that every Tue there is a quality workout, and normally I'm quite fatigued on those days as I have a heavy yoga session every Monday. Do you think it would be a problem physically or only mentally? </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Let me know if there is anything else you need to know. </div><div style="text-align: justify;"><br></div><div style="text-align: justify;">Many thanks! </div><div style="text-align: justify;">Anticipating,</div><div style="text-align: justify;">Stacy.</div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><br></div><div style="text-align: justify;"><br></div><p></p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><br></p>
<p class="" style="text-align: justify; "><span lang="EN-US" style="mso-ansi-language:EN-US">I'm 32 years old, 1,70 m and 64 kg and I'm from
state of Goias Brazil<o:p></o:p></span></p>
<p class="" style="text-align: justify; "><span lang="EN-US" style="mso-ansi-language:EN-US">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.<span style="mso-tab-count:1"> </span><o:p></o:p></span></p>
<p class="" style="text-align: justify; "><span lang="EN-US" style="mso-ansi-language:EN-US">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. <o:p></o:p></span></p>
<p class="MsoNormal" style="text-align: left;"> <b><span lang="EN-US">3km test</span></b><br></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="mso-ansi-language:EN-US"><o:p><span lang="EN-US" style="">Rep|Time|AHR|MHR|<br></span></o:p></span></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="mso-ansi-language:EN-US"><o:p><span lang="EN-US" style="">01|04:14|173|179<br></span></o:p></span></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="mso-ansi-language:EN-US"><o:p><span lang="EN-US">02|04:17|181|187<br></span></o:p></span></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="mso-ansi-language:EN-US"><o:p><span lang="EN-US" style="">03|04:12|187|191<br></span></o:p></span></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="mso-ansi-language:EN-US"><o:p><b><span lang="EN-US">Total 12:44<br></span></b></o:p></span></p><p class="MsoNormal" style="text-align: left;"><b><span lang="EN-US">Calm down 1,5 km</span></b><br></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="">Rep|Time|AHRR|MHR<br></span></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US">01 1km|05:57|162|168<br></span></p><p class="MsoNormal" style="text-align: left;"><span lang="EN-US" style="">02 0,5km|03:15|164|168<br></span></p><p class="" style="">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.<br></p><span lang="EN-US" style="mso-ansi-language:EN-US">
</span><p class="" style=""><span lang="EN-US" style="mso-ansi-language:EN-US">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.</span> </p><span lang="EN-US" style="mso-ansi-language:EN-US">
</span><p class="MsoNormal" style="text-align: justify; "><span lang="EN-US" style="mso-ansi-language:EN-US">Sorry about
my English.<o:p></o:p></span></p><span lang="EN-US" style="mso-ansi-language:EN-US"></span><div style="text-align: justify;"><br></div><span lang="EN-US" style="mso-ansi-language:EN-US"></span><p></p><br><p></p>
<p><div>Hi TheEd</div><div><br></div><div>Regarding mileage, is it correct that I'm finding week one my highest weekly mileage followed by week two, with week 3 being the lowest mileage week?</div><div><br></div><div>I note we can run a few AM 10k's. Although I'd like to do that it's not possible for me personally as I have 3 little ones under 5 with another on the way, so I always run post bedtimes. To increase mileage without being able to do double day sessions what is your advice? Perhaps longer warm ups and warm downs? Increase volume/time of easy running sessions proportionally by x% to still keep the structure true? </div><div><br></div><div>Many thanks as always</div><div>Neil</div><br></p>
<p>Hey there I want to run some cycles of the 40min 10km plan to race some short mountain races can I get some help adapting the current plan for uphill races?</p><p>Thanks in advance</p><p>Keith</p>
<p>Hello The Ed,</p><p><br></p><p>I would like to run a 10k race in the beginning of September, preferably under 40 minutes. Since I did one cycle of the 10k under 40min training plan to prepare for all my races so far (from 3k to half marathon), I thought this time I might as well do the build up period and more cycles to see what's possible, as well as seeking advice here, you are truly amazing and I can't thank you enough for all the incredible work. I will finish the second cycle of the build up period tomorrow, so I did the 4k time trail today (15:51, I can't provide lap times, but I will in the future, per 1k). If I got my numbers correct, then I should run the 2ks in 8:10, 1k repeats in 3:50. Based on the last few weeks, I can do the easy 50-70 min runs at 5 min/km with an avg hr of 150 or 5:30/km with an avg hr of 140. Could you give me some advice on whether I should orient myself towards running with hr of 140 or running 1 min slower than race pace?</p><p><br></p><p><br></p><p>Todays run:</p><p>15 min warm up </p><p>4k time trail</p><p>Time: 15:51</p><p>Avg hr: 177</p><p>Max hr: 192</p><p>15 min cool down </p><p><br></p><p>Plan for the next few days:</p><p>75 min easy</p><p>40-50 min easy</p><p>Day 1 of 10k under 40 min</p><p><br></p><p>Looking forward working with you, </p><p>Benedict</p><p><br></p><p><br></p><p><br></p><p>Background info:</p><p><br></p><p>22 year old, male, 183 cm, 68 kg</p><p><br></p><p>PBs: 10k in 40 min (around 39), half marathon in 1:30 (around 1:28) (Sorry for not providing exact numbers, but I was never very concerned about PBs, since all my friends were way faster than me, also I never raced 10k, the time above refers to a half marathon relay.)<br></p><p><br></p><p>I started running in high school, never had an injury (the worst was maybe when I caught a cold on a rainy cross country race), although</p><p>I overpronate. </p><p>In winter I ran around 2-3 times a week, always at a steady pace. I started running regularly in April, since then I ran around 5-6 times a week. I do all my runs on grass (90%), dirt tracks and asphalt (10%). I have a 300m (poorly maintained) clay track available where I will be doing the track workouts, and for which I am still very grateful for. I have gps watch with wrist based hr, so I will attach hr data to my runs, and all the distances will be measured by the gps, even track workouts. (I am considering to attempt to make some markings on the track, even if they aren't accurate, it might have the benefit of being able to more precisely relate workouts to each other. Or should I just run 7 laps (2100m) for the 2k repeats?).</p><p>At the end of March my resting hr was around 60. Since I have been running more often it dropped to 50, except for a week in April when it was around 42 for a week, no idea why. It has been 50 for a few weeks now.</p><p><br></p><p><br></p><p><br></p><p><br></p>
<p>Hi,</p><p><br></p><p>I notice (and others) there is a problem with thread subscription. </p><p>The solution is described on (forum admin only):</p><p><a href="https://community.mybb.com/thread-223732.html">https://community.mybb.com/thread-223732.html</a><br></p><p><br></p><p><br></p><p>I also managed to subscribe to thread using a little workaround (Example for latest thread "Sub 35, few programme questions" )</p><p><br></p><p>1) After clicking "subscribe button" change "usercp2.php" to "usercp.php"</p><p>https://www.time-to-run.com/forums/<font color="#ff6633">usercp2.php</font>?action=addsubscription&tid=5625&my_post_key=c33062b3f88dbb982b0feb6731c2b473<br></p><p>https://www.time-to-run.com/forums/<font color="#ff6666">usercp.php</font>?action=addsubscription&tid=5625&my_post_key=c33062b3f88dbb982b0feb6731c2b473<br></p><p><br></p><p>It will take you to subscribe page. Before clicking "Subscribe to Thread", you have to select Inspect option (I am using Chrome - right click -> Inspect) and you have to change "usercp2.php" to "usercp.php" in Inspect window:</p><p></p><div><form action="<font color="#ff6633">usercp2.php</font>" method="post" name="input"></div><div><form action="<font color="#ff6633">usercp.php</font>" method="post" name="input"></div><br><p></p><p>It is a hassle, but ...</p><p><br></p><p>PS: You can erase or move the thread (@TheEd) as it is not related to running ...</p><p><br></p><p><br></p><p><br></p><p><br></p>
Hi The Ed! <div>Hope you've been doing well! Wow, just looked back and I was last here 8 years ago! Sheesh. Been a longer time than I thought! Did my first 21km around the time of my last postings, looking back, that was spring 2012, I ran most of that summer, had a plan for the winter season to run/play hockey but not sure what happened. </div><div><br></div><div>I had patella issues, I quit hockey for 2 years 2013-2015 as my back was bothering me a lot. I've pulled my groin plenty of times since. I've also gotten married (2013), have two kids ages 6/3 (2014, 2017) and the new dog (from my last thread) is now an old dog (kind of like me). I'm also slower, heavier, wiser... no, I'm not more wise. </div><div><br></div><div>Anyway, pandemic caused hockey to shut down and I won't be playing until September at the earliest. So I've been running on average every two days, occasionally taking a two day rest. Can't swim as pool are closed for a long time, haven't been on a bike much. </div><div><br></div><div>Logged 241 kms since March 14th. Figured that since I've gotten some mileage in without issue maybe it's time to start doing some more structured / goal orientated planning. </div><div><br></div><div>To change the running up a bit and create some pace/hard work I'd been doing a hill day on week 1, 1x5 kms on week 2, hill day week 3, 1x5 week 4. Then I added a 3x2km session (instead of a 1km set) and cycled through the weeks again. I just did a 6x1km session on Sunday. So today (Tuesday) was just going to be a light run day of approx 55 minutes. That's the longest I'm up to. I started with 40-45 min sessions, then went to 45-50, now generally between 50-55 minutes. Don't think I'm ready to do longer than 55 - 60 mins yet. </div><div><br></div><div>I'll give you my data on the 6x1km set and my last 3x2km set and you can advise (please and thank you) where you figure I should go from here. </div><div><br></div><div>May 9</div><div>2.0 kms 4:39 min/km average pace, average HR 155 bpm (recorded a rest period of 1:00 with AHR 121)</div><div>2.0 kms 4:41 min/km average pace, average HR 159 bpm (recorded a rest period of 1:24 with AHR 132)<br></div><div>2.0 kms 4:45 min/km average pace, average HR 163 bpm (rest period on watch failed)<br></div><div>1.08 kms cool down, 6:52 average pace, average HR 136</div><div><br></div><div>May 18th I did my hills</div><div><br></div><div><div>May 25</div><div><br></div></div><div>1.5 kms warm up, 6:42 pace, average HR 126</div><div>1.0 kms 4:30 min/km average pace, average HR 158 bpm (recorded a rest period of 1:00 with AHR 140)</div><div>1.0 kms 4:25 min/km average pace, average HR 163 bpm (recorded a rest period of 0:50 with AHR 125)</div><div>1.0 kms 4:49 min/km average pace, average HR 163 bpm (recorded a rest period of 1:20 with AHR 130)</div><div>1.0 kms 4:38 min/km average pace, average HR 164 bpm</div><div>1.0 kms 4:28 min/km average pace, average HR 157 bpm (recorded a rest period of 1:14 with AHR 144)</div><div>1.0 kms 4:24 min/km average pace, average HR 169 bpm (recorded a rest period of 1:16 with AHR 143).</div><div>0.66 kms cooldown, 7:08 average pace, average HR 142 bpm</div><div><br></div><div>There was some strong wind gusts which I think impacted my 3rd and 4th more than the others. </div><div><br></div><div>Rest periods average 1-2 mins as my watch crashes on reset sometimes and is acting weird. Sometimes I get 30 seconds rest while my watch crashes before I start recording my rest period, which messes up my AHR in the rest period (lower). </div><div><br></div><div>By the time you read this I'll have done a 55 min run on Wednesday May 27th. </div><div><br></div><div>I have no races planned (could do one on my own) as there will likely be no running events for the entire summer of 2020. </div><div><br></div><div>Thanks, hope you're keeping well! </div><div><br></div>
<p><div>Hi TheEd</div><div><br></div><div>2 weeks into the sub 35 10k programme, really enjoying it. PB has been the same for 15 months now (35.52), running on 20miles a week generally done via 4 all out interval sessions a week - terrible way to train I know...been the same for 3/4 years, got me down from 41min PB but it's clearly no longer enough to progress from. </div><div><br></div><div>Few programe questions please Ed.</div><div><br></div><div><div>Generally any run where you have easy in, i.e day one 75 to 90m easy distance, assume these runs are all at easy pace/at least 1min slower than current 10k race pace?</div><div><br></div><div>Is the 'longest run' on day 5 also at that easy pace?</div><div><br></div><div>Day 10, 1 hour of my easy pace of 4.35 takes me to 13km (ish), to hit 15k my pace would need to be 4min per k...so is the 15k perhaps for your super fast 30min 10k runners or have I misinterpreted this session? I.e carry on to 15k if you feel good?</div><div><br></div><div>Day 15, what does P mean?</div><div><br></div><div>If there isn't a race what do you suggest instead? 10k time trial?</div><div><br></div><div>Also to confirm, after the race a 30 to 60min easy pace run, then the next day (day 20) another easy paced 30min run, then day 21 rest then back to day 1.</div><div><br></div><div>Hope most of that makes sense, any help massively appreciated.</div><div><br></div><div>Many thanks</div><div>Neil</div><br></div><br></p><p><br></p><p><br></p><p><br></p><p><br></p>