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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 14-07-2010
Hi Coach,
The reason I asked about doing a 2-week cycle was that during sub50min you suggested this back then. But, if you believe that until I get more consistency on the sub45min I should keep the 3-week cycle, or if it doesnââ¬â¢t apply to the sub 45min, thatôs fine! It was just my anxiety speaking. :whistle:
So, what are your thoughts on this? :mmm:
The times for the 2000ôs and 1000ôs are tough. I can complete the sessions, although I believe that an improvement now would be a drop of 5 seconds each. :whistle:
This week is tough at work. Working until late on Mon and yesterday, missed this two days. :mad: I hope everything goes fine today and I can escape for a run tonight.
Regarding the 4-5k time-trial, I ran the 5K paced run at a speed I believed would be easy, around 4:20k/min. It wasnôt as easy as I expected. Perhaps (?!) I could reach a 21min time, because I controlled my pace on this run. But if I did, I would finish at my limit today.
Jul 10th - 5k Paced - Day 12
Night Run
Temp:23C
K|Time|AHR
1|04:19|167
2|04:22|181
3|04:21|184
4|04:22|186
5|04:21|188
5|21:45|181
Jul 11th - 60min - Day 13
Time:60min
Dist: 9,4K @ 6:23/k
AHR: 147
Temp:23C
Jul 12th - 30min - Day 14
MISSED
Jul 13th - 3x5min - Day 15
MISSED
Thanks again!
MMS.
Improving 10k with regular training - TheEd - 15-07-2010
it is most important that you do get used to the 3 week cycle as it is balanced in a way for long-term development
so provide feedback on what you would like to change according to your needs and then we can go through each thing and see if we can maintain a balance
many thanks
TheEd
ps.. your ambition should be to get to 5 x 2k
.. then you will appreciate the 3 week cycle
Improving 10k with regular training - MMS - 15-07-2010
For now, I wouldnôt change anything.
I havenôt entered the August race yet, but probably will. Itôs on the 15th, so I shall complete another 3-week cycle. The week before the race we decide what to do when we get there. After this race, we can assess where I stand and work on the 2000s and 1000s.
Next thereôs a marathon with some friends on Sep 19th. Two teams of 4. Each person runs aprox. 10km.This should be really fun. :tonguepop:
Thanks.
MMS.
Ps: 5x2000m! Thatôs a killer for sure! :rip:
Improving 10k with regular training - TheEd - 16-07-2010
ok .. onwards and forwards
TheEd
Improving 10k with regular training - MMS - 21-07-2010
Hi Coach,
Quick feedback from last days.
Jul 14th - 3x5min - Day 16
Moved this run one day because I missed it the day before. Hope was not a problem considering that there was no race on the weekend.
Speed was around 4:30/k
Time| AHR
05:00|166
01:00 |168
05:00 |176
01:00 |172
05:00 |186
01:00 |175
18:00 |175
Temp:18C
Jul 15th - 30min - Day 17
Time:30min
Dist: 4,6K @ 6:31/k
AHR: 145
Temp:18C
Jul 16th - OFF - Day 18
Jul 17th - 70min - Day 19
Time:70min
Dist: 10,9K @ 6:25/k
AHR: 153
Temp:23C
Jul 18th - 30min - Day 20
Time:30min
Dist: 4,6K @ 6:31/k
AHR: 147
Temp:23C
B]Jul 19th - OFF - Day 21[/B]
Cheers.
MMS
Improving 10k with regular training - TheEd - 21-07-2010
I notice you are running your easy days nice and relaxed
how are you feeling overall?
TheEd
Improving 10k with regular training - MMS - 21-07-2010
TheEd Wrote:I notice you are running your easy days nice and relaxed
how are you feeling overall?
TheEd
Iôm feeling really good and also glad to be back to a consistent running routine again.
Iôve been trying to keep my hr btw 145-150 on my easy runs. So, pace is around 6:20/k 6:30/k depending on the temperature. Very comfortable pace.
The 2000 and 1000 are still tough.:rip: By tough I mean I have to stay focused all the time in order to finish at the right time/pace. On the 2000, the fourth rep is a mental challenge. The 1000, a bit easier, but still struggle to finish the 6th rep. As I mentioned, after the August 15th race we can work on these runs, if necessary.
The 3rd week of the program, I donôt know if itôs because I missed two runs, was very easy.
As an overall analysis, the program fits perfectly now. Donôt feel itôs too much or too little.
How do you thing Iôm going so far?
MMS
Improving 10k with regular training - MMS - 23-07-2010
Hi,
New sub45min Cycle started this week. Had the 2000 session last night. Very happy with that. See below:
Jul 20th - 70min - Day 01
Night Run
Time:70min
Dist:10,8km
AHR:152
Temp:23C
Jul 21st - 30min - Day 02
Night Run
Time:30min
Dist:4,7km
AHR:147
Temp:23C
Jul 22nd - 4x2k - Day 03
Night Run
Temp: 24C
K|Time|AHR |RHT
2|08:50|172|162
2|08:48|180|160
2|08:49|176|166
2|08:30|180|166
8|34:57|177|164
Ops! 4th rep was faster than intended! :whistle:
Jul 23rd - OFF - Day 04
I can say that Iôm feeling much more confident after last nightôs session.
Nice improvement when compared to previous on July 1st.
Nice weekend!
MMS
Improving 10k with regular training - TheEd - 23-07-2010
most definitely .. you gaining in strength
as mentioned previously, you have been through quite a bit, yet have stuck to the task
please, do keep monitoring your legs to avoid any niggles, so that you can get the benefit of all the training you putting in
Cheers
TheEd
Improving 10k with regular training - MMS - 28-07-2010
Hi Coach,
Iôve been monitoring my legs after each session. Sometimes, feeling tired after a long or quality session. But next day itôs ok. Warm up routine before quality session is about 10-12 minutes. Yesterday I wasnôt feeling the best shape, but manage the 1k session struggling less than previous.
Jul 24th - 90min - Day 05
Morning Run
Time:90min
Dist:14k
AHR:153
Temp:19C
Jul 25th - 30min - Day 06
Night Run
Time:30min
Dist:4,7k
AHR:145
Temp:21C
Jul 26th - 30min - Day 07
Night Run
Time:30min
Dist:4,7k
AHR:144
Temp:18C
Jul 27th - 6x1k - Day 07
Night Run
Temp:17C
K|Time|AHR|RHT
1|04:15|171|163
1|04:14|178|172
1|04:15|180|171
1|04:16|181|176
1|04:15|180|177
1|04:14|184|176
6|25:27|179|173
Cheers
MMS.