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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Training Help Please (/Thread-Training-Help-Please)
Training Help Please - TheEd - 09-07-2012
howdy there .. good to hear you found a solution for the belt
cycling can assist in the easy recovery if doing the right thing all round
how you sit on your bike and whether spin correctly without working the leg muscles
no need to up the easy runs for now until you go through the cycls
you have a easy time off period and then go through the Build up
on the build up the easy runs are increased and then the intention is that you keep the 1hr runs as part of your normal 10k training
2k session for Thursday
Tuesday Day 1
any questions?
Cheers
TheEd
Training Help Please - mpayne - 25-09-2012
Hello there! I haven't posted for a while as I felt like I needed to get some sort of base mileage in before sticking to a training plan.
Currently, I'm running 50-70km/week and cycling/commuting 70km. I ran a hilly trail 1/2 marathon on the weekend with a 5:30/km pace - 1:52:51.
Not sure if I should start back with the sub 50 minute plan or do a 4km tt first?
Training Help Please - TheEd - 26-09-2012
welcome back mpayne
consider a 4k time-trial and then we can start with a new cycle next week
so get the result back soonest
good luck
TheEd
Training Help Please - mpayne - 28-09-2012
Did the 4km Time Trial at a nearby track. I used the Garmin, which unfortunately told me I ran 4.64km after 10 laps of a 400m track. It seems like it gave me 500m a lap rather than 400m. However, total time worked out to 18:47 - so about a 4:42/km. The laps times I think are accurate, although the Garmin had the distance wrong.
Lap/pace/HR
1/1:46/157
2/1:53/167
3/1:47/169
4/1:56/170
5/1:53/170
6/1:52/173
7/1:56/171
8/1:58/174
9/1:55/175
10/1:50/175
Training Help Please - TheEd - 30-09-2012
OK .. we start on the sub 50 minute 10k program and then we see how things go after the first cycle
look at starting your 2k session this coming Thursday at a pace of 4.50 to 4.55 per k = 9.40 to 9.50 per 2k
the 1k session will be 4.40 to 4.45 per k
Over to you
TheEd
Training Help Please - mpayne - 30-09-2012
I'm thinking of doing the intervals on the track rather than the treadmill, but with the garmin measuring the distance incorrectly and hence the pace i'm wondering if this will work? Or if there is a solution to get the garmin to read the distance correctly on the track?
Training Help Please - TheEd - 30-09-2012
no harm in using a 400m track when you can or measure out an off-road (flat surface) you can use
good luck with finding a solution
TheEd
Training Help Please - mpayne - 05-10-2012
This week so far:
Monday - nothing
Tuesday - 8.7km in 1:01:39 - single track trails
Wednesday - 5.7km in 33:26 - easy run
Thursday - 3 2km intervals at 4:50 pace with 90secs of rest (1km warmup and 400m cooldown) - had to use the treadmill as it was raining and I'm already a bit sick with a cold.
Friday - rest
Didn't wear the heartrate strap for the intervals, but will next time. Have been fighting a cold for the last 2 weeks so energy is a bit low. But other than that I felt pretty good. Am looking forward to trying the intervals outside, as I always feel a bit like it's cheating to use the treadmill (as it forces you to hold a steady pace). Also, one question - I set the incline at 1% on the intervals, as I've read that you need to do this to mimic outdoor running conditions - is that really necessary?
Training Help Please - TheEd - 05-10-2012
please monitor your am pulse rate and avoid training if your muscles feel heavy when walking up or down steps in particular
it isn't wise to train with a cold so be cautious
often better not to run but instead let the body recover, sometimes the cold will linger on when not giving yourself sufficient time to recover
TheEd
Training Help Please - mpayne - 09-10-2012
Took Saturday and Sunday as complete rest days, and was feeling quite a bit better Monday.
Satuday -nothing
Sunday - nothing
Monday - 13.6km trail run - easy
Tuesday 4 X 1km intervals at 4:40 pace with 60 seconds rest, couldn't manage the last one - not sure if it is because I'm not 100% yet or what.
Satuday should be the 5km paced run - any advice on pace?
Also, the 10km I am doing will be the 28th of October so with this cycle I will finish one week before, should I just be repeating that last week?