Improving 10k training with advice - 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: Improving 10k training with advice (/Thread-Improving-10k-training-with-advice) |
Improving 10k training with advice - TheEd - 05-01-2015 martz, look at the quality runs and not the recovery runs, this is why we recommend running closer to 140 bpm on the easy days, so as to avoid looking for form but to recover otherwise, it all looks good onwards TheEd Improving 10k training with advice - martz - 11-01-2015 6 January - 3x5min Fartlek with 1 min Easy Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 | 4:39 | 147 | 64 | 167 Easy|6:34| 158 | 151 | 165 2 | 4:44 | 168 | 151 | 176 Easy|6:23| 168 | 166 | 171 3 | 4:40 | 178 | 167 | 183 Easy|5:46| 176 | 170 | 182 Temperature - 23C 7 January ââ¬â 7km Easy Run (Treadmill, no incline) Time ââ¬â 0:38:04 (5:26/km) AHR ââ¬â 142 BPM MHR ââ¬â 151 BPM Temperature ââ¬â 18C 9 January ââ¬â 7km Easy Run Time ââ¬â 0:45:17 (6:28/km) AHR ââ¬â 144 BPM MHR ââ¬â 161 BPM Temperature ââ¬â 25C 11 January ââ¬â 5km Time Trial Km |Time |AHR 1 |04:24 |154 2 |04:26 |177 3 |04:34 |184 4 |04:38 |186 5 |04:27 |188 Time ââ¬â 00:22:29 (4:30/km) AHR ââ¬â 178 BPM MHR ââ¬â 191 BPM Temperature ââ¬â 21C Hi Ed, Ran a 3x5min Fartlek and somehow Iââ¬Ëm starting to find rhythm as well confidence. For my 5km time trial, I never thought I can run sub 22:30 and ran 8 seconds slower than my personal best considering Iââ¬â¢m well below my best. Thankfully, the weather is nice and cool but bit of showers. It was a good result in the end except I was a just a little disappointed I cannot push my heart rate well in the 190s BPM from 3km onwards which I might have a chance of beating my personal best time of 22:21, however, I couldnââ¬â¢t go any faster. The next cycle could be my time. Martz Improving 10k training with advice - TheEd - 13-01-2015 if you have trained well in the past, the body does retain a memory of sort, and with the experience gained, one should often come back stronger nice to see enjoy TheEd Improving 10k training with advice - martz - 18-01-2015 13 January ââ¬â 8km Steady Run Time ââ¬â 0:42:26 (5:18/km) AHR ââ¬â 164 BPM MHR ââ¬â 180 BPM Temperature ââ¬â 23C 15 January ââ¬â 8km Easy Run (Treadmill, no incline) Time ââ¬â 0:43:41 (5:28/km) AHR ââ¬â 140 BPM MHR ââ¬â 149 BPM Temperature ââ¬â 18C 16 January ââ¬â 8km Easy Run Time ââ¬â 0:47:08 (5:54/km) AHR ââ¬â 147 BPM MHR ââ¬â 160 BPM Temperature ââ¬â 23C 18 January ââ¬â 16km Long Run Time ââ¬â 1:39:17 (6:13/km) AHR ââ¬â 146 BPM MHR ââ¬â 162 BPM Temperature ââ¬â 22C Hi Ed, So far this week, I mainly kept my running pace from easy to steady. I notice Iââ¬â¢m starting to run a bit quicker while running at 140s BPM. Probably not as good when I was my best but I got a feeling Iââ¬â¢m not too far away. I also realise my resting heart rate reading is a lot lower recently. Over the last few weeks, it was mostly in the high 40s BPM but this week it got to as low as 41 BPM. Looks like Iââ¬â¢m ready to start a cycle. Martz Improving 10k training with advice - TheEd - 19-01-2015 running quicker at 140 bpm certainly shows you are coming back don't look to 'comeback' for too long as you can go off the boil so let's look to get on towards achieving a few goals TheEd Improving 10k training with advice - martz - 20-01-2015 Hi Ed, I forgot to mention my goal. I'm looking at sub-22 min for 5km and hopefully I can achieve this just before March Martz Improving 10k training with advice - martz - 25-01-2015 20 January ââ¬â 8km Steady Run Time ââ¬â 0:42:21 (5:18/km) AHR ââ¬â 159 BPM MHR ââ¬â 173 BPM Temperature ââ¬â 23C 22 January ââ¬â 8km Easy Run (Treadmill, no incline) Time ââ¬â 0:43:35 (5:26/km) AHR ââ¬â 139 BPM MHR ââ¬â 148 BPM Temperature ââ¬â 18C 23 January ââ¬â 10km Easy Run Time ââ¬â 0:59:02 (5:54/km) AHR ââ¬â 148 BPM MHR ââ¬â 160 BPM Temperature ââ¬â 24C 25 January ââ¬â 16km Long Run Time ââ¬â 1:35:16 (5:57/km) AHR ââ¬â 149 BPM MHR ââ¬â 164 BPM Temperature ââ¬â 22C Hi Ed, I got a very good feeling that Iââ¬â¢m close to my best. Every time I go for a run, so far, I didnââ¬â¢t seem to be tentative and doubt with my run despite warm humid conditions. Iââ¬â¢m always looking forward going for a run. Iââ¬â¢m definitely on track to run 5km in sub-22 min before March. How can I get myself started? Martz Improving 10k training with advice - TheEd - 27-01-2015 great, pop in a 4k time-trial and we can get things going TheEd Improving 10k training with advice - martz - 29-01-2015 27 January ââ¬â 11km Easy Run Time ââ¬â 1:04:35 (5:52/km) AHR ââ¬â 144 BPM MHR ââ¬â 159 BPM Temperature ââ¬â 19C 29 January ââ¬â 4km Time Trial Km |Time |AHR 1 |04:24 |153 2 |04:22 |177 3 |04:28 |186 4 |04:25 |191 Time ââ¬â 00:17:39 (4:25/km) AHR ââ¬â 177 BPM MHR ââ¬â 196 BPM Cadence ââ¬â 196 SPM Temperature ââ¬â 17C Hi Ed, I did a 4km time-trial this morning as you mention and Iââ¬â¢m very proud to announce that I have achieve my new PB. I ended up beating my previous time by 23 seconds set nearly 2 months ago. Itââ¬â¢s also a great feeling to be able to run 4km in sub-18 min for the first time. Now for my next challenge, run 5km in sub-22min in less than a month. What will be my next training plan this time while keeping my body in good shape to run a half marathon distance? Martz Improving 10k training with advice - TheEd - 31-01-2015 good to see the training has somehow been retained within you, congrats on the 4k PB as for the half marathon, if you increase your long run up to 18k every 3 weeks you should be fine for the 21k event TheEd |