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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 12-01-2012
great stuff and good to see you blogging again
all the best
TheEd
Improving 10k with regular training - MMS - 27-01-2012
Hi TheEd,
Build up almost finished. I intend to run the time-trial tomorrow, as Iôll go for a long bike ride on Sunday.
Iôll try to beat my best time so far (16:30). :tonguepop:
Cheers.
MMS
Improving 10k with regular training - TheEd - 27-01-2012
if you achieve this then it would be quite something
enjoy
TheEd
Improving 10k with regular training - MMS - 30-01-2012
Hi TheEd,
Not quiet the weekend I hoped. I got a cold and couldnôt run at all.
Iôm still taking care of it and hopefully will be able to run again tomorrow or on Wednesday.
Lots of water and some medication to speed my recovery.
Keep you posted.
MMS
Tuesday update: Much better today but not ready for a run. Probably tomorrow.
Improving 10k with regular training - MMS - 01-02-2012
Hi TheEd,
Already better from the cold, will run an easy 45min tonight and pay attention to my bpms to see if everything is well for sure.
Will keep things easy for now and try the 4k time-trial over the weekend in order to start a 10k program next Tuesday. :great:
How does it sound?
MMS
Improving 10k with regular training - TheEd - 02-02-2012
sounds good .. don't start off too quick and see if you have anything left in the tank over the last few k's
enjoy
TheEd
Improving 10k with regular training - MMS - 07-02-2012
Time-trial
Hi TheEd,
I ran the 4k time-trial and achieved a 16:58 time. It was a run under not the best conditions. Although I started at 21:30, it was 30C and very low humidity levels. I ran the usual course and hereôs the splits.
4k Time-trial
30C
Night Run
K|Time| AHR
01|04:10|168
02|04:15|184
03|04:20|186
04|04:13|188
Tot|16:58|182
I felt the heat and my mouth got dry really fast. Maybe it would be a better result if I able to run this last weekend, when it was colder (19C).
Anyway, I did the best I could under those conditions and letôs start the 10k program.
So, I think that a 4:25 and 4:15 pace for the 2000ôs and 1000ôs would be a good starting point, right?
Cheers.
MMS
Improving 10k with regular training - TheEd - 07-02-2012
a food time to be running considering the complications beforehand
and yes, no reason you can't start at those pace times for the 2k and 1k
you will soon know if you doing too much and can cut back
will be important to roll through the 3 week cycle as consistently as possible and not to get to involved with the exact pace for the sessions
that can come together in the next cycle
good luck
TheEd
Improving 10k with regular training - MMS - 07-02-2012
Yes, good result considering the recent past.
Two quick questions about the 10km program over this 1st cycle:
1. 4x2000 or 5x2000?
2. 30min easy or 1h easy as a regular recovery session?
MMS
Improving 10k with regular training - TheEd - 08-02-2012
5 x 2000 and maintain the 1hr recovery .. that is standard after the build up
enjoy
TheEd