+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 10-06-2009
MMS Wrote:Tomorrow Ỉ̫m headed to the beach, although looks it won̫̉t be too sunny.:yes:
sounds like summer in Europe
:yes:
Improving 10k with regular training - MMS - 15-06-2009
TheEd Wrote:sounds like summer in Europe
:yes:
And I was correct! Sun only on Sat and Sunday morning. Wasn't that bad because I got a cold on Wed.
So, rest and fluids for 3 days (Wed, Thu, Fri) and checked my waking pulse to see if it was ok.On Saturday I had a 30min instead of the 5k paced.
June 13th 30min
Time: 30min
Dist: 4,3k
AHR:147
And today (Sunday) I run aprox. 10k
June 14th 10k morning
Time: 65min
Dist: 10k
AHR:158
Feel completely recovered!
Now 2 weeks for the race on the 28th. New cycle on Tuesday, right?
MMS
Improving 10k with regular training - TheEd - 15-06-2009
Do the last 2 weeks of the cycle from Tuesday, let me know how you feel today, please?
Cheers
TheEd
Improving 10k with regular training - MMS - 15-06-2009
Hi Coach,
Ỉ̫m feeling normal today, no symptoms at all and I had o good night sleep.
Let me see if I understood. I start tomorrow with 5x1000 and so on....
Tks!!!
MMS
Improving 10k with regular training - TheEd - 15-06-2009
correct
still take care of yourself and drink water more regularly
TheEd
:mrburns:
Improving 10k with regular training - MMS - 19-06-2009
TheEd Wrote:correct
still take care of yourself and drink water more regularly
TheEd
:mrburns:
Followed your advice and ỉ̫ve been drinking more water since.
Now the sessions of this week so far...
June 16th 5x1000
K|Time|AHR|Rest|RestHR
wu|06:59|138|01:00|133
1|04:48|163|01:00|159
2|04:45|167|01:00|163
3|04:45|171|01:00|165
4|04:45|171|01:00|166
5|04:46|173|01:00|162
cd|06:58|154|01:00|136
Felt this session harder than before, but could manage through the end.
June 17th 30min
Time:30:05
Dist:4,5k
AHR:145
June 18th 30min
Time:30:17
Dist:4,5k
AHR:145
Ỉ̫ll try the 5k paced tomorrow morning to see how should I manage my pace for the morning race on the 28th.
Tks
MMS
Improving 10k with regular training - MMS - 22-06-2009
MMS Wrote:Ỉ̫ll try the 5k paced tomorrow morning to see how should I manage my pace for the morning race on the 28th.
Well, i forgot to set the alarm so i ran at night. :duh:
June 20th 5K paced
K|Time|AHR
1|04:46|162
2|04:46|176
3|04:58|175
4|04:51|175
5|04:46|179
Tot|24:07|173
June 21st 10K easy
Dist:10k
Time: 66:13
AHR:149
According to the program, this cycle would end on a Saturday. Since my run is on Sunday, how can we fill in this empty day?
Tks
MMS
Improving 10k with regular training - TheEd - 22-06-2009
MMS .. roll back your last 3 days from Sunday ..
Sat: Rest
Fri: fartlek session 6 x 1 min
Thur 30 to 40 min easy
continue with program as normal till the Thursday
Cheers
TheEd
Improving 10k with regular training - MMS - 24-06-2009
Hi Coach,
Got it!
June 22nd 30min
Time:30
Dist:4,7
AHR:141
June 23rd 3x5min Fartlek
Rep|Time|AHR|Rest|AHR
wu|02:00|117
1|04:55|151|01:00|146
2|04:58|161|01:00|153
3|05:00|160|01:00|157
cd|02:00|141
Tot|18:57|151
First time I had this session and I really enjoyed it! Started and ended with 2min easy pace and ran at 4:55min/k to 5:00min/k each rep.
Tks.
MMS
Improving 10k with regular training - MMS - 27-06-2009
Hi Coach,
here a quick feedback from past sessions:
June 24th 30min
Time: 30:45
Dist:5k
AHR 147
June 25th 40min
Time: 40
Dist:6k
AHR 143
June 26th 6x1min
HR monitor went crazy.
Tomorrow is the 10k race. I'll enjoy the most of it, only checking 1k splits to see if I'm not going too fast.
Any last minute advice?
Cheers.
MMS