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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 - martz - 30-07-2014 Hi Ed, I did a 5km easy run on Monday after time off from sickness and no dramas except my calf is a little bit stiff but no concern. However, I did a 4km time trial this morning, my legs felt very heavy compare to 3 months ago before I have ITB but I felt fine until the last km, both my calves got really tight and have to take it easy in the end. Nevertheless, the tightness should go away in 2 weeksââ¬â¢ time once I got into running routine. Good news is, I havenââ¬â¢t experience any pain from my ITB during my time trial. Looks like Iââ¬â¢m ready to start the program. Cheers, Improving 10k training with advice - martz - 30-07-2014 28th July - 5km Easy Run Time - 00:32:41 AHR - 136 BPM Temperature - 10C 30th July - 4km time trial Km |Time |AHR 1 |04:51 |165 2 |04:43 |183 3 |04:42 |192 4 |04:54 |186 Time ââ¬â 0:19:10 AHR ââ¬â 182 BPM Cadence - 192 SPM Temperature - 15C Improving 10k training with advice - TheEd - 01-08-2014 are we able to start the cycle from next Thursday Day 3 on a Thursday and that gives you the weekend for a long run the 2k pace to start with will be 4.55 per k to 4.50 per k the 1k session will be at a pace 10 seconds quicker than the 2k so 4.40 to 4.45 please provide feedback, as well as what your plans are TheEd Improving 10k training with advice - martz - 03-08-2014 Hi Ed, I can start the cycle this Thursday. So this means I'll be doing a 3x2k interval at 4:50 to 4:55/k on Thursday, Long run on Sunday and 5x1k interval at 4:40 to 4:45/k on Tuesday? During my interval run in between sets, how long should I rest for? During the rest in between interval sets do I run at lower pace, walking or completely stop? Just before completing my rest to resume my sets during interval, how low my heart rate should be at? Regards, Improving 10k training with advice - TheEd - 03-08-2014 Rest 90 seconds to 2 minutes between the 2k's and Rest 90 seconds between the 1k's hopefully this is clear TheEd Improving 10k training with advice - martz - 07-08-2014 Hi Ed, Here is my feedback: 2nd August - 5km Easy Run Time - 00:30:21 AHR - 142 BPM Temperature - 11C 4th August - 5km Easy Run Time - 00:30:55 AHR - 140 BPM Temperature - 13C 5th August - 5km Easy Run (treadmill, no incline) Time - 00:29:25 AHR - 139 BPM Temperature - 18C 7th August ââ¬â 3 x 2km interval with 90 sec rest Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 |9:38| 4:49 | 170 | 78 | 182 Rest| - | - | 147 | 124 | 180 2 |9:32| 4:46 | 179 | 124 | 186 Rest| - | - | 155 | 134 | 185 3 |9:26| 4:43 | 184 | 134 | 190 Temperature ââ¬â 16C No dramas for easy run. For the 3x2km interval, during my first set, I felt it wasnââ¬â¢t too difficult to start with so I decided to pick up my pace up for second and third set to the point I felt very challenged but I finish all 3 sets quite comfortably despite a stiff calves but it felt much better than 4km time trial I did last week. At the end of this program, I thought about doing a 10km time trial, even though I havenââ¬â¢t felt any pain from my knee for quite some time, would that be wise? Hope you have a great day, Improving 10k training with advice - TheEd - 08-08-2014 nice high HR .. make sure to do some maintenance stretching to assist in avoiding problems what have you planned for your weekend? at the end of the cycle best not to do a 10k time-trial on your own if you have no one to run with, then do the 4k time-trial TheEd Improving 10k training with advice - martz - 09-08-2014 Hi Ed, Thanks, as always I stretch myself for 15 minutes before and after running. I'm planning to do 7km as a long run, which I'll see how I go. How about a 5km time trial at the end of the cycle? Martz, Improving 10k training with advice - TheEd - 10-08-2014 martz, we prefer to have a distance that is not standard, so that you able to mark how things are going according to say, your 4k time, which is associated to the program a 5k PB can be run in events, to measure how training is progressing, we don't use the often run distances hence our 4k hope this helps TheEd Improving 10k training with advice - martz - 17-08-2014 Hi Ed, Here is my feedback: 9th August - 7km Long Run Time - 00:40:24 AHR - 159 BPM Temperature - 15C 11th August - 5km Easy Run Time - 00:30:55 AHR - 139 BPM Temperature - 9C 13th August ââ¬â 5 x 1km interval with 90 sec rest Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 | 4:39 | 166 | 88 | 175 Rest | 140 | 121 | 174 2 | 4:36 | 174 | 122 | 186 Rest | 147 | 129 | 183 3 | 4:33 | 184 | 129 | 190 Rest | 153 | 138 | 187 4 | 4:36 | 187 | 139 | 194 Rest | 158 | 144 | 192 5 | 4:33 | 188 | 144 | 195 Temperature ââ¬â 11C 15th August - 5km Easy Run (treadmill, no incline) Time - 00:29:29 AHR - 136 BPM Temperature - 18C 17th August ââ¬â 10km Easy Run Time ââ¬â 01:01:44 AHR ââ¬â 142 Temperature 15C Iââ¬â¢m am very happy with the progress Iââ¬â¢m making at the moment. While I was doing 5x1km interval training aiming at least 4:40 pace, I push too hard and feel very dizzy after workout. Looking at the heart rate during interval, is it too high while doing the interval? Also what training should I do this week? Martz |