My 21k Training - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: My 21k Training (/Thread-My-21k-Training) |
My 21k Training - TheEd - 28-04-2014 you can switch to preparation for next week's race (11th May) Thursday you can look to doing the following session 2 x 2k @ previous 10k pace from sessions but adding 5 seconds to slow the pace if necessary .. if session too easy then instead of speeding up, rather shorten rest normal rest 90 seconds after the 2k then 3 x 1k at the same pace, no need to go quicker rest 60 seconds in-between 1k on we go TheEd ps.. Tuesday 75 minutes with last 15 minutes at projected half marathon pace My 21k Training - Ciaran - 28-04-2014 So what about the other days? Just regular 30mins easy sessions? I'll have to do the interval session on Wednesday as I'm away all day Thursday. Either Wed or Friday but I'll go for Wednesday for now. I think my projected pace will be something between 5:10 and 5:20 but I'll see how the 75min session goes next Tuesday. My 21k Training - TheEd - 28-04-2014 easy run on Tuesday and then Thursday you can do the following session 2 x 2k @ race pace Rest 90 seconds then 3 x 1k @ race pace with 60 to 90 seconds rest in-between then Saturday, you can do a run up to 8k at 10 seconds to 15 seconds per k slower than race pace then last week as week 3 hope this helps TheEd My 21k Training - Ciaran - 09-05-2014 So, today is my last 30 mins easy before the half on Sunday. Feeling okay about it. I was at the physio this week with some back pain but thankfully it was only tight muscles so she sorted that out for me. I should make a 1.55 no problem but I'd be happier with a 1.50 but we'll see Thanks again for all the help. I'll let you know how I get on. I've nothing planned really for the summer except a Tough Mudder in August so after this race I think I'll take a two week break to give my knees a rest and then I'll just start with the cycle again to aim for a sub 50min 10km to keep me going until I sign up for my next half. My 21k Training - TheEd - 09-05-2014 hope it all works out, please do give some feedback after the race, no matter the result appreciated TheEd My 21k Training - Ciaran - 12-05-2014 Hi Ed. I did a 1.49:11. Although my watch said 1.47:10. Anyway, I'm delighted with that time. I felt pretty good the whole way. I ran most of it with a friend who is a little faster than I am and he kept me at a good pace. He was having an off day so he ran a little slower. Also the course was packed so that was good at keeping me back. I pushed it a but the last 3km to stay around the 5min/km mark whereas the rest if the run was in the 5.05-5.15 area. I have to say I didn't think I would've kept that pace the hole way but it wasn't too tough at all. It's certainly the best I've felt after a big run too. A little stiff today but at all too bad. Thanks again for all the help. I have a tough Mudder in August so I'll be adding a bit more gym/weight work into my week but after next week I'll be back on your theee week cycle. Maybe by August I can break the 50min mark for 10km My 21k Training - TheEd - 12-05-2014 congrats .. aiming for a sub 50 should be on the cards with the half time you have run we provide an off period training schedule http://www.time-to-run.com/training/10k/offtime.htm as well as a build-up program http://www.time-to-run.com/training/10k/buildup.htm which is recommended before going back on the cycles, so do consider that TheEd ps.. we mention it so that it there for the future My 21k Training - Ciaran - 20-05-2014 Thanks for the links Ed, these cycles look good to me. And it's a nice change too. Stops it from getting boring Here is the link to my Marathon splits and data. http://connect.garmin.com/activity/503392268 I started today with the off period (I was away all week) and choose for myself to run in heart rate zone 3 which for me is 130-148 bpm. Do you think that's okay or should I change it? I worked out my HRZones with a friend, just by using my age. I'm 33. Maybe the Half marathon data will help you to help me tweak it a little. Thanks. My 21k Training - TheEd - 23-05-2014 you can run closer to 140 bpm and then provide feedback as you go through the build-up, your pace should get quicker at the same pulse please provide feedback so we can learn more about your pulse at an easy pace enjoy TheEd My 21k Training - Ciaran - 23-05-2014 Okay, thanks for that. I did yesterday about the 130 area but I'll up it for tomorrows session and link all the data. |