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+--- Thread: 10k training (/Thread-10k-training)
10k training - TheEd - 05-08-2015
you look to have it all under control, in the 1k session, look to speed up over the last 2 x 1k
onwards
TheEd
10k training - Stef4n - 10-08-2015
Hi coach!
Here's an update of my training
When running the 2k session, it was pretty hot, so quite pleased with the result. Today's 1k session felt good, only struggled a bit on the last rep. Cheers,
Stefan
Wednesday August 5
4x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:45 | 167 | 181
Rest: HR down to 130
2 | 4:40 | 178 | 187
R: 139
3 | 4:40 | 183 | 190
R:142
4 | 4:34 | 188 | 197
R:153
Thursday August 6
Rest
Friday August 7
Long Run
Time: 1:32:11
Distance: 14:00
Av. Pace: 6:35
AHR: 142 BPM
Saturday August 8
Rest
Sunday August 9
30 min easy
Time: 35:49
Distance: 5.94
Av. Pace: 6:01
AHR: 146 BPM
Monday August 10
6x1k, R:60
Number | Pace | Avg HR | Max HR
1 | 4:14 | 167 | 179
Rest: HR down to 130
2 | 4:19 | 174 | 185
R: 145
3 | 4:18 | 178 | 187
R:150
4 | 4:19 | 181 | 191
R:155
5 | 4:06 | 187 | 194
R:160
6 | 4:00 | 190 | 198
R:147
10k training - TheEd - 11-08-2015
wow . your 1k speed is developing nicely
looking good
TheEd
10k training - Stef4n - 13-08-2015
I'm very pleased with the 1k session indeed
For tomorrow I have the 5k paced scheduled. Thinking back of my previous paced sessions, I always seem to put the "race switch" on and run too fast, ending up struggling the last 2-3k. Tomorrow I was thinking of 23 minutes, and no faster (and thus control the pace). That sound ok?
Cheers,
Stefan
Tuesday August 11
30 min easy
Time: 25:08
Distance: 4.01
Av. Pace: 6:16
AHR: 141 BPM
Wednesday August 12
Rest
Thursday August 13
Rest
10k training - Stef4n - 17-08-2015
Hi hi,
5k paced completed in 22:41. Felt good, only the last k was pretty hard.
I will probably race a 10k on Sunday September 13, so I should start the new cycle next week.
This week I don't have a race, so I'm not sure whether I should follow the last week of the program or do some alternative training. Any thoughts?
Cheers,
Stefan
Friday August 14
5k paced
Time: 22:41
Distance: 5.00
Av. Pace: 4:32
AHR: 184 BPM
MHR: 200 BPM
Number | Pace | Avg HR | Max HR
1 | 4:33 | 161 | 176
2 | 4:33 | 180 | 187
3 | 4:28 | 189 | 192
4 | 4:32 | 193 | 196
5 | 4:35 | 197 | 200
Saturday August 15
60 min easy
Time: 1:03:52
Distance: 9.81
Av. Pace: 6:30
AHR: 142 BPM
Sunday August 16
Rest
10k training - TheEd - 18-08-2015
are there any ParkRuns or time-trials near where you live, as it is good to finish off the cycle with a race, if possible
if not then do a tempo run up to 1hr
over to you
TheEd
10k training - Stef4n - 24-08-2015
Hi Ed,
Ran a 4k Time Trial yesterday, 20 seconds faster than last time!
In 3 weeks, I have a 10k race scheduled on Sunday, so I will start the new cycle on Wednesday and do the 2k on Friday.
Should I try 4x2k at 4:35 min/k?
Stefan
Monday August 17
[COLOR="Blue"]Rest
[/COLOR]
Tuesday August 18
30 min easy
Time: 34:00
Distance: 5.0
Av. Pace: 6:47
AHR: 125 BPM
Wednesday August 19
40 min easy
Time: 39:09
Distance: 6.27
Av. Pace: 6:15
AHR: 143 BPM
Thursday August 20
Rest
Friday August 21
Rest
Saturday August 22
Rest
Sunday August 23
4k Time Trial
Number | Time | Avg HR | Max HR
1 | 4:31 | 166 | 181
2 | 4:25 | 186 | 190
3 | 4:22 | 193 | 197
4 | 4:15 | 199 | 202
Total Time: 17:34
10k training - TheEd - 25-08-2015
congrats on the quicker 4k Stef4n
start the program on the Tuesday and we change the last few days before the event
best to have 2k session on Thursday
on we go
TheEd
10k training - Stef4n - 25-08-2015
That seems fine, I'll start today with the easy 60-70 min. Also, I'll monitor my RHR and weight weekly from now on.
Once again thanks for all your help and time, much appreciated!
Stefan
Cycle Start
RHR: 46 BPM
Weight: 76.5 kg (Height: 1.79 m)
10k training - Stef4n - 28-08-2015
Reporting back from the 2k session yesterday. I expected a terrible session, since I was not feeling too good before the run. Turned out that I was in for a great session instead. When running the first 4 reps, only the last 200m of the 4th rep was hard, so I decided to run a 5th
Cheers,
Stefan
Monday August 24
30 min easy
Time: 34:30
Distance: 5.00
Av. Pace: 6:55
AHR: 128 BPM
Tuesday August 25
70 min easy
Time: 1:08:05
Distance: 10.93
Av. Pace: 6:14
AHR: 145 BPM
Wednesday August 26
30 min easy
Time: 33:24
Distance: 5.41
Av. Pace: 6:11
AHR: 149 BPM
Thursday August 27
5x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:27 | 175 | 186
Rest: HR down to 133
2 | 4:30 | 182 | 190
R: 138
3 | 4:28 | 186 | 193
R:142
4 | 4:24 | 189 | 197
R:152
5 | 4:27 | 193 | 199
R:149
Total time: 44:30
Friday August 28
Rest