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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 08-08-2011
great to hear MMS
TheEd
Improving 10k with regular training - MMS - 14-08-2011
Hi TheEd,
I did the 4k time-trial last Friday and was very surprised with my result: 16:52. I did the best I could for this distance and didnââ¬â¢t believe I could go this fast after each km until I finished it. After 3 months of very poor or no training it was a great achievement, right?
For this first cycle I should go easier and let my body readapt to training. So, what do you suggest?
By the way: Iââ¬â¢m back to my night runs, for now. Maybe in the future Iââ¬â¢ll reconsider morning runs again.
Hereââ¬â¢s the splits:
Aug 12th - 4k time-trial
Night Run
Temp: 21C
Km|time|AHR
01|04:14|166
02|04:12|187
03|04:14|188
04|04:12|189
04|16:52|183
Reached my current limit. Very pleased could keep a constant pace all the way. :great:
Cheers
MMS
Improving 10k with regular training - TheEd - 15-08-2011
MMS this is because you have developed as a runner .. you now carry the knowledge of running
if you avoid niggles and problems you should go to the next level with your running
as you looking at going easier in the first cycle .. consider the sub 40 minute 10km program but with the speed of the sub 45 minute 10km program
so you will do 5 x 2k at 8min 50 (4.25 per k)
enjoy
TheEd
Improving 10k with regular training - MMS - 19-08-2011
Hi TheEd,
My 5x2k last night became a 2x2k because my calves were annoying me. Here Iôd like your opinion. Iôm not sure if itôs the fact of being such a long time without doing any speed work or itôs my new shoes.
My Mizuno Rider reached 900km and I bought an Asics Speedstar 5 (Iôve already used it 5 times before time-trial). After the time-trial with these shoes both calves were stiffy, but after Sat and Mon off and only a bike ride on Sun it was back to normal again and they didnôt bother me until the second 2k rep last night, when I decided to abort the session and go home (no reason to be stubborn here).
I intend to do some exercises to strengthen them and avoid such problems in the future. Besides that, the session was going pretty well.
Cheers
MMS
Improving 10k with regular training - TheEd - 19-08-2011
best you be cautious .. turn the shoes over to see whether they have the same shape as the old shoes
most important that calf muscles are looked after
run every 2nd day if need be
TheEd
Improving 10k with regular training - MMS - 29-08-2011
Hi TheEd,
TheEd Wrote:best you be cautious .. turn the shoes over to see whether they have the same shape as the old shoes
TheEd
The shoes, to me, look similar.
Training has been very inconsistent these days. I traveled the weekend before (Aug 20 ââ¬â 21st) and was able to run again last Tue. On Wed had to work late and Thu I woke up with an ingrown toenail that wouldn't let me walk normally. Had it taken care but had to stay put for the rest of the week.
Now, I intend to start a new cycle this week and with some luck, everything will be fine from now on.
Cheers
MMS
Improving 10k with regular training - TheEd - 29-08-2011
good to hear .. hopefully you are able to build some consistency
all the best
TheEd
Improving 10k with regular training - MMS - 12-09-2011
Hi TheEd,
I expect that from this week on Iôll find some consistency on my training. Iôve recently got a cold and wasnôt able to run for some days. My last week was like this:
Mon: 6k in 30min
Tue: Off
Wed: ran a 5K race at Interlagos F1 track (23:11, very hilly course!) with some friends
Thu: 6k in 36min
Fri:Off
Sat: 12k in 1h12
Sun: bike 30km
This year Iôll ââ¬Åraceââ¬Â again a Marathon with my friends next Sunday. Nearly 10km each (group of 4 people), I donôt intend to go fast. Iôll probably run btw 5:30/km 6:00/km. After that, Iôll start a new cycle.
For this week, I was thinking of following the 3rd week of the program, but with the 1000s on Tue. What do you think?
MMS
Improving 10k with regular training - TheEd - 13-09-2011
that should work out fine
TheEd
ps. enjoy
Improving 10k with regular training - MMS - 20-09-2011
Hi TheEd,
I ran the relay marathon with my friends last Sunday. I said Iôd run easy (6:00/km) but I kinda changed my mind. Instead, I ran at 5:00/km, as I was feeling ok. The best thing about this run was that I ran without GPS (donôt have and donôt want one) or checking the km markers at the pace I wanted. Well, it was 5:02/km in the end, but very happy anyway.
On Oct 30th, two cycles from today, I have a 10K race. This one I want to go faster.
Cheers
MMS