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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 14-07-2009
not necessary to run faster currently .. keep those sessions easy and focus on getting the slightly longer runs under the belt (in the legs)
how you finding things?
TheEd
Improving 10k with regular training - MMS - 15-07-2009
TheEd Wrote:how you finding things?
TheEd
Things are pretty fine!
I Just thought if would be ok now, after a few months of work, to increase speed. The quality sessions are becoming easier, but theỷ̫re still challenging.
Just a thought (of a beginner runner) that crossed my mind. :whistle:
Last night̫̉s session:
July 14th 5x1000
K|Time|AHR|Rest|RestHR
1|04:43|165|01:00|154
2|04:45|167|01:00|156
3|04:44|168|01:00|159
4|04:43|167|01:00|154
5|04:44|172|01:00|158
Tks again, Coach!
MMS
Improving 10k with regular training - TheEd - 15-07-2009
OK this is where I have become a little confused
are you not meant to be doing the
Build Up Training
http://www.time-to-run.com/training/10k/buildup.htm
?
then after that slotting the 10k training in?
Cheers
TheEd
Improving 10k with regular training - MMS - 15-07-2009
Well Coach,
on July 5th I wrote:
http://www.time-to-run.com/forums/showpost.php?p=2917&postcount=176
MMS:
Nice!!!
So, let me see if I got it right.
New cycle (sub 50min) starting on Tuesday. Race on August 23rd, after that a break.
Sounds perfect!
Tks
MMS
Then you replied:
http://www.time-to-run.com/forums/showpost.php?p=2923&postcount=177
yes .. then it will be time to go through the
Rest and Recovery period
followed by
The Build Up period
once you have done this you come back with all the elements and your next period of training on the 10k programs goes to an even higher level
TheEd
So, I understood I should begin a new sub 50min cycle on july 7th. Have the race on August 23rd and only after this race begin Rest and Recovery.
What do you suggest? :mmm:
MMS
Improving 10k with regular training - TheEd - 15-07-2009
Sorry MMS
your training has been too closely associated to someone else's training based in the Trinidad
got you 2 mixed upapologies
continue as you are but don't increase the pace too much for this cycle aim to work on the long runs and recovery runs
so if you on a longer run then look to increase the HR on those runs by 5 to 10 bpm with the speed (2000 - 1000's) pace staying more or less the same
then this brings the overall program to a new level so that when you increase the quality session speed you get the overall program benefit
Please ask questions for a better understanding of this
TheEd
Improving 10k with regular training - MMS - 15-07-2009
Don̫̉t worry, Coach.:great:
Let̫̉s see if I got it right.
1. During the longer runs I was aiming a AHR around 145 to 150. Now you said I could increase this by 5 to 10 bpm. My new target could be AHR 155 to 160. Ok?
2. Easy runs remain easy. AHR 145 or below.
3. Quality sessions remain the same.
I guess that̫̉s it, up to to the race day.
Please let me know if it̫̉s all correct!
Tks
MMS
Improving 10k with regular training - TheEd - 15-07-2009
yes that's correct
you should receive the benefit of the overall program and then when the Build Up training starts you will see there are a number of 1hr runs in that program
Exciting times ahead
TheEd
Improving 10k with regular training - MMS - 20-07-2009
That̫̉s for sure, Coach.
Looking forward to this!!!
As you know, my ahr is higher during morning runs, so this weekend I had both runs in the morning, to better adapt myself.
July 18th 5K paced
K|Time|AHR
1|04:42|162
2|04:42|178
3|04:51|177
4|04:50|180
5|04:55|181
ToT|24:00|176
I expected a higher bpm compared to the last session, but it was quite similar.
Previous:
http://www.time-to-run.com/forums/showpost.php?p=2736&postcount=152
==========================
B]July 19th 10K easy[/B]
Time:56:10
Dist:10k
AHR:164
Last time I had this session, my ahr was only 6 bpm lower but now I ran aprox. 9 min faster.
Previous:
http://www.time-to-run.com/forums/showpost.php?p=2736&postcount=152
=============
Ỉ̫m felling more confident after each morning run. Ỉ̫ll probably have a good result next 10k race on August 23rd.
Let̫̉s work for that!
Tks
MMS
Improving 10k with regular training - TheEd - 20-07-2009
always remember to take the conditions of the day into account .. heat and wind play havoc on pulse rate
nice going
TheEd
Improving 10k with regular training - MMS - 24-07-2009
Hi Coach,
feedback from this week̫̉s cycle.
July 21st 70min
Time:72:12
Dist:12,6
AHR:160
July 22nd 30min
Time:30
Dist:4,8
AHR:145
July 23rd 3x2000
Missed!
It̫̉s been raining since yesterday after lunch, so I couldn̫̉t go out last night for practice. The rain still persists and therẻ̫s a small chance Ỉ̫ll have this session today.
Now, let̫̉s hope it will stop by tomorrow!
Tks
MMS