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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 29-07-2010
your 1000 session is coming along smartly
TheEd
ps.. how are you feeling now, as you mentioned u were not feeling well in the morning?
Improving 10k with regular training - MMS - 29-07-2010
TheEd Wrote:your 1000 session is coming along smartly
TheEd
ps.. how are you feeling now, as you mentioned u were not feeling well in the morning?
I believe it is only too much work this week. Before starting the 1000 last Tue night, it felt I wouldnôt finish it. But I could go through it after warming up and completing the 2nd rep.
This week is tough at work, so sessions are harder than are supposed to be.
Fortunately, tomorrow is Friday, temperature is rising and Iôm headed to the beach. :yes:
MMS
Improving 10k with regular training - TheEd - 01-08-2010
how was the beach
Improving 10k with regular training - MMS - 02-08-2010
Hi,
The beach was great. Saturday was sunny, stayed for a few hours under the Sun and in the water for a few moments. Great day to relax. :p Didnââ¬â¢t run this day, so moved the 5k paced for the next day.
Sunday was cloudy and colder so I rested all day up to the night, when I had the 5k paced.
This time, used the 5k to test how I would feel running just a little bit faster than 4:30/k, instead of trying the fastest pace I can. Felt fine, strong, really a great session, although it had some wind because of the light rain at that moment.
Perhaps Iââ¬Ëll be able to run 10k at this pace. :whistle:
Jul 28th - 30min - Day 09
Night Run
Time: 30min
Dist:4,7k
AHR:144
Temp:21C
Jul 29th - 60min - Day 10
Night Run
Time: 60min
Dist:9,4k
AHR:148
Temp:22C
Jul 30th - OFF - Day 11
Jul 31st - OFF - Day 12
Aug 1st - 5k paced - Day 13
Night Run
Temp: 18C
K|Time|AHR
1|04:28|166
2|04:28|180
3|04:28|180
4|04:29|180
5|04:29|183
5|22:22|178
Tks!
MMS
Improving 10k with regular training - TheEd - 02-08-2010
well you should be developing towards running 10 km at that pace, so there is no reason why you cannot go sub 45 minutes with progression
TheEd
Improving 10k with regular training - MMS - 02-08-2010
Ops! What I tried to say, sorry for not making it clear, is that I might be able to run sub45 on my next race, on Aug 15th, considering my best time this year is 47:58. If it doesnôt happen now, it will naturally happen this year.
:mrburns:
MMS
Improving 10k with regular training - MMS - 06-08-2010
Hi,
hope everything is fine. We had a cold week here. I missed yesterdayôs run because I had to fly on a business trip.
Aug 2nd - 30min - Day 14
Night Run
Time: 30min
Dist:4,7k
AHR:141
Temp:18C
Aug 3rd - 3x5min @ 4:30/k - 1min easy- Day 15
Night Run (10min warm up - 10 min cool down)
Temp:15C
Time| AHR
05:00|166
01:00 |168
05:00 |178
01:00 |171
05:00 |177
01:00 |169
18:00 |173
Aug 4th - 40min - Day 16
Night Run
Time: 40min
Dist:6,3k
AHR:145
Temp:14C
Aug 5th - 30min - Day 17
Missed
Aug 6th - OFF - Day 18
Considering that Iôm approching the end of this cycle and I have a 10K race on the 15th, how should we schedule the next days (this weekend and next week)?
Tks again.
MMS
Improving 10k with regular training - TheEd - 07-08-2010
do week 3 for next week
things are looking pretty neat
TheEd
Improving 10k with regular training - MMS - 11-08-2010
Hi Coach,
last Sat I had the 5K paced in the morning. It was tougher than I expected, so ended up not as confident as was before. The race is at 9am this Sunday, at the beach. Two laps of 5km; each lap, half on firm sand, half on the road. I just hope it wonôt be too windy.
Aug 7th - 5K paced
Morning Run
Temp:14C
K|Time|AHR
1|04:26|169
2|04:26|185
3|04:29|185
4|04:29|185
5|04:27|188
5|22:17|182
Youôll notice the higher ahr compared to previous session. The only difference was that previous was at night. Same course, pace and weather conditions (including the light head wind).
Aug 8th - 60min
Morning Run
Time: 60min
Dist:9,6k
AHR:153
Temp:14C
Aug 9th - 30min
Night Run
Time: 30min
Dist:4,7k
AHR:141
Temp:14C
Aug 10th - 3x5min @ 4:30/k
Night Run
Temp:16C
Time|AHR
05:00|164
01:00|170
05:00 |175
01:00 |171
05:00 |176
01:00 |172
18:00 |172
Although Iôve lost a bit of my confidence, Iôm certain Iôll have a good race. Iôve been consistent on my training and the results will come naturally. :great:
MMS
Improving 10k with regular training - TheEd - 11-08-2010
the race should be different, so go out there and enjoy it
Cheers
TheEd