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+--- Thread: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise)
sub 40 10 k. Please advise - TheEd - 24-03-2009
the first 2 were spot on .. the 3rd was a mental disappearing act
the 4th was fear of trying to run hard before the last 2k
and the last one was actually very good as it showed you what you can run when you are tired
so now you have a pattern to work with
start your next race (not if up a hill) at 3.55 per k and maintain that pace for as long as you can
and when you start getting tired remember how you ran the 5th 2000 in 8:05
you have to learn to have confidence in your ability and to put the negative thoughts to the side
you can run, you just need to believe
running is very much a mental game, there is no where to hide
you conquer running and there is not much else you can't conquer in life
TheEd
sub 40 10 k. Please advise - robbie_1000 - 24-03-2009
My mental game is letting me down atm as u said.
I can do it, i just need to believe i can do it and keep those thoughts with
me as i improve and push forward on the quality runs.
I will get there
sub 40 10 k. Please advise - robbie_1000 - 25-03-2009
Treadmill 15k 1hr26.54 ahr128 mhr146.
I'm out of sync with the plan landing me with the 1000s this Sunday which i won't be able to do then.
Ed can you advise on how best i can adjust the programme so i can either do the 1000s early next week or this sat with a rest day on Sunday?
Today i did Day 05 longest run - 'time on feet' up to 1Hr 30min
sub 40 10 k. Please advise - TheEd - 25-03-2009
which day's training are you on?
15k midweek?
Cheers
TheEd
:yes:
sub 40 10 k. Please advise - robbie_1000 - 25-03-2009
I'm out of sync with the plan landing me with the 1000s this Sunday which i won't be able to do then.
Ed can you advise on how best i can adjust the programme so i can either do the 1000s early next week or this sat with a rest day on Sunday?
Today i did Day 05 longest run - 'time on feet' up to 1Hr 30min
sub 40 10 k. Please advise - robbie_1000 - 25-03-2009
3.45 per k for the 1000s Ed when i do them next ?
sub 40 10 k. Please advise - robbie_1000 - 25-03-2009
Ignore me I am being blonde again, i will do the 1000s on sat and skip the 30mins 09 easy day of 30min running on Sunday.
Sound ok?
Sorry for all the fuss...
sub 40 10 k. Please advise - TheEd - 25-03-2009
Rob .. why are you changing the program days all around, as it is best to start Day 01 on a Tuesday
the reason for this is to provide the weekend enough time for a long run
the main emphasis of the program is to have a period of overload in the first 8 days, this is developed in a way to provide a pattern that sets one up for races over weekends
consistency produces the best results
this isn't the end of the world and can be fixed without any stress
TheEd
sub 40 10 k. Please advise - robbie_1000 - 25-03-2009
I think i got confused with the recovery days and that has put me out days wise.
I'm not changing the days around, I follow the schedule as listed unless I need to change things which is when I ask for your advice.
So whats the plan ?
Shall I carry on as the schedule leads me and do the 1000s on sat.
Miss the sunday as i can't run on that day.
Monday carry on with day 10 an easy day of 1Hr running.
3.45 per k for the 1000s?:whistle:
sub 40 10 k. Please advise - TheEd - 25-03-2009
nope, lets get things back on track (no pun)
Tomorrow do 30 - 40 minute easy
Friday: 5k paced up to 155
Sat: 15k long run as mentioned above
Sunday: Rest
Monday: 30 - 40 minute
Tues: 1000's
How's that look?
TheEd