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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 - 04-01-2009
I don't know robbie but I see this as an improvement so I wouldn't be too harsh on yourself and you have got here despite all the Xmas excess
a good thing would be to take your weight so you are able to establish your 'fighting weight' for the future
your best weight when you feel you are running at your best
This may alter quite considerably the more fast your sessions become
19:51 is not a bad start for 5k
considering on the 18/12
Lap 1 time 4:02 avg hr 149 max hr 166
lap 2 time 4:02 avg hr 164 max hr 167
lap 3 time 4:04 avg hr 167 max hr 170
lap 4 time 3:57 avg hr 171 max hr 174
there is definite progress
new cycle starts again Day 3 Thursday
4.00 to 4.10 per k for the 2000's which works out to 8.00 to 8.20
then for the 1000's it will be 10 seconds quicker, so 3.50 to 3.55 mins per 1000
There is actually no need to go faster currently however if you are able to shoot back your weight and weight change before starting the sessions I can assess a few things better
TheEd
sub 40 10 k. Please advise - robbie_1000 - 04-01-2009
Hi,
Today will be Day 14 on the program a 30min easy run. I was going to follow the program to the end and on race day run a fast 5k (as there are no 10k races yet).
Then i was going to repeat the full program again asking for your advice if i should up my pace on the quality sessions or just repeat what i did last cycle.
However - Above are you saying that i should instead of finishing the full cycle stop and start the cycle again and this thursday aim to do the 5x 2k sets?
Thanks for the help so far.
Rob
sub 40 10 k. Please advise - TheEd - 04-01-2009
Hi Rob
you ran a sub 20 minute 5k .. so consider that sufficient and then start the new cycle on Tuesday .. with Day 3 on Thursday being the 2000 session
it serves no purpose to have an easy week and then to run a further fast run next Saturday
you progress looks promising
Please ask questions if you would like clarity
Regards
TheEd
sub 40 10 k. Please advise - robbie_1000 - 05-01-2009
I did half hour easy run yesterday. Shall i rest up for today then? Kicking off the new cycle tomorrow?
Thanks
Rob :-)
sub 40 10 k. Please advise - robbie_1000 - 05-01-2009
Oh my weight after xmas excess is 12stone 9. I kinda feel best weight in the past has been around 12stone 4. I can't shift any lower than that as i'm quite a heavy build if that makes sense.
Cheers
Rob
sub 40 10 k. Please advise - TheEd - 05-01-2009
robbie believe me when I say once you start running faster with progress you will become leaner
TheEd
ps.. rest up if you desire won't do any harm or simply do a 30 min easy
sub 40 10 k. Please advise - robbie_1000 - 06-01-2009
Hi
I did 60mins easy today worked out to 12k. avg hr 137 max hr 143.
I have caught a cold but don't want to let up on the training.
Got sore throat, nose blocked at times then running at other times...and an army of green bogey discos in the back of my throat! yuk i feel awful... not fair grrrrrr
so not expecting much over the next few days... :-(
sub 40 10 k. Please advise - TheEd - 07-01-2009
robbie this is your body telling you to take things a little easy
drink lots of fluids during this period and see whether you can put some extra Vitamin C into your system
Please keep me informed of progress as we need to be cautious when returning to exercise especially if the cold turns to an infection (yellow/green colour)
Good luck
TheEd
sub 40 10 k. Please advise - robbie_1000 - 07-01-2009
I'm not giving up i don't feel brill but have done as u said and got some extra vit C. Plenty of fluids too - i'll see how the 30mins easy goes tonight.
Cheers again
Rob
sub 40 10 k. Please advise - TheEd - 07-01-2009
OK .. if you begin to get aches and pains in the legs while sitting around rather cancel the session
a cold is fine however an infection is fatal
Keep tabs on things
TheEd