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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 - 13-09-2014 Here is my workout during the week: 8th September - 5km Easy Run Time ââ¬â 00:30:05 AHR ââ¬â 138 BPM Temperature ââ¬â 14C 9th September - 3 x 2km interval with 90 sec rest Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 |9:36| 4:48 | 156 | 72 | 173 Rest| - | - | 139 | 118 | 173 2 |9:33| 4:47 | 170 | 118 | 182 Rest| - | - | 149 | 130 | 180 3 |9:28| 4:44 | 178 | 130 | 186 Temperature - 16C 11th September ââ¬â 10km Run Time ââ¬â 00:55:47 AHR ââ¬â 160 BPM Temperature ââ¬â 20C 13th September - 5km Easy Run (Treadmill, no incline) Time ââ¬â 00:29:02 AHR ââ¬â 136 BPM Temperature ââ¬â 18C Improving 10k training with advice - martz - 13-09-2014 Hi Ed, When I did 3x2km interval, compare to this cycle and my previous cycle, I felt much more confident and not as challenging as I thought. Wow, I notice even my average heart rate during the interval is much lower too even when my running pace is quite similar to previous cycle. Previous cycle was 170, 179, 184 and this cycle is 156, 170, 178. I thought about doing another set but I wasnââ¬â¢t too sure if this is a good idea and itââ¬â¢s best to stick to the program in the end. I'm so happy with my training, I have a great feeling I never been as fit as I am right now. This week, Iââ¬â¢m going to do: 14th September ââ¬â 5x1k rest @ 90sec 15th September ââ¬â 30 minute easy 16th September ââ¬â 30 minute easy 17th September ââ¬â Rest 18th September ââ¬â 5k paced run 19th September ââ¬â 10km easy 20th September ââ¬â 3x5min @ 10km pace with 1 min easy So what do you say? Martz Improving 10k training with advice - TheEd - 15-09-2014 this is the kind of data that is encouraging for you this all looks good, you getting the rhythm of the program and now on to applying to the events nice to read martz, most encouraging TheEd Improving 10k training with advice - martz - 21-09-2014 My workout for the week: 14th September ââ¬â 5 x 1km interval with 90 sec rest Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 | 4:36 | 154 | 85 | 166 Rest | 137 | 115 | 166 2 | 4:37 | 168 | 115 | 178 Rest | 146 | 125 | 178 3 | 4:34 | 178 | 125 | 186 Rest | 153 | 135 | 186 4 | 4:36 | 176 | 135 | 184 Rest | 152 | 138 | 183 5 | 4:25 | 183 | 138 | 190 Temperature ââ¬â 16C 15th September ââ¬â 5km Easy Run Time ââ¬â 00:29:59 AHR ââ¬â 140 BPM Temperature ââ¬â 14C 16th September - 5km Easy Run (Treadmill, no incline) Time ââ¬â 00:28:58 AHR ââ¬â 132 BPM Temperature ââ¬â 18C 18th September ââ¬â 5km paced run Km |Time |AHR 1 |04:49 |147 2 |04:48 |165 3 |04:49 |176 4 |04:47 |179 5 |04:46 |180 Time ââ¬â 00:23:59 AHR ââ¬â 169 BPM Temperature ââ¬â 13C 19th September ââ¬â 10km Easy Run Time ââ¬â 01:01:02 AHR ââ¬â 143 BPM Temperature ââ¬â 12C 20th September ââ¬â 3x5min Fartlek with 1 min Easy Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 | 4:51 | 145 | 71 | 163 Easy| 5:56 | 155 | 150 | 163 2 | 4:49 | 164 | 150 | 174 Easy| 5:58 | 163 | 155 | 172 3 | 4:48 | 174 | 155 | 180 Easy| 6:01 | 168 | 160 | 180 Temperature ââ¬â 11C 21st September ââ¬â 5km Easy Run Time ââ¬â 00:29:47 AHR ââ¬â 143 BPM Temperature ââ¬â 12C Improving 10k training with advice - martz - 21-09-2014 Hello Ed, During my 5x1k interval, compare to my last cycle, even though my pace is similar, I did not experience any dizziness on 4th and 5th set unlike my last cycle. My legs seems to feel lighter so I decide to do 4:25/k on my last set to see how it feels and I felt really pumped in the end. I got a great feeling this cycle is working very well and I seem to make lots of progress lately. I canââ¬â¢t wait for time trial. This week, Iââ¬â¢m going to do: 22nd September ââ¬â 30 minute easy 23rd September ââ¬â rest 24th September ââ¬â 5km Time Trial 25th September - Rest 26th September - 30 minutes easy 27th September - Rest Martz Improving 10k training with advice - TheEd - 22-09-2014 good to hear martz, sometimes adaptation can take longer and as you gain more experience you should also improve on how you eat before the quality sessions enjoy TheEd Improving 10k training with advice - martz - 27-09-2014 Here is the workout Iââ¬â¢ve done during the week: 22nd September ââ¬â 5km Easy Run Time ââ¬â 00:29:44 AHR ââ¬â 143 BPM Temperature ââ¬â 14C 24th September ââ¬â 5km Time Trial Km |Time |AHR 1 |04:26 |168 2 |04:30 |181 3 |04:32 |189 4 |04:33 |191 5 |04:20 |194 Time ââ¬â 00:22:21 AHR ââ¬â 185 BPM Temperature ââ¬â 13C 27th September ââ¬â 12km Easy Run Time ââ¬â 01:13:46 AHR ââ¬â 148 BPM Temperature ââ¬â 18C Improving 10k training with advice - martz - 27-09-2014 Hi Ed, I am so thrilled that I have achieved my new PB of 22:21 for 5km time trial and I wasnââ¬â¢t expecting I can run sub 23:00 either. I started out a bit too fast but I took the pace off slightly after 1km. The last km was very tiring since I realise sub 22:30 is possible. So I push myself as hard as I could and didnââ¬â¢t believe what I have achieve in the end. This cycle is very amazing and I couldnââ¬â¢t even thank you enough. In the meantime, Iââ¬â¢m working on recovery run since my leg is heavy after 5km time trial and looking to return cycle in a week or two. By the way, about how I eat as I gain more experience, does that involved in eating right amount of carbohydrates and protein intake? Martz Improving 10k training with advice - martz - 29-09-2014 By the way, I got 10km event coming up in 4 weeks time and looking to run under 48 minutes, if I going to start the next cycle, should I still do sub 50 minute cycle? Improving 10k training with advice - TheEd - 29-09-2014 nice going on the 5k time-trial Martz you can look to move up to the sub 45 minute 10km schedule and do the sessions at the same pace as before after the 2k session we can see whether we will speed things up things coming along nicely TheEd |