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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 - 09-11-2014 Hi Ed, With many thanks, perhaps I should have slower at the start and sometimes the adrenaline rush can get the better but anyway. I rested myself for couple of days after the race before returning to running. Once I got back, despite DOMS are gone after 3 days of race and no signs of niggling pain, I seem to feel very tiring than normal running at similar speed despite an easy run. Even my heart rate is very high for an easy run. Not sure why but hopefully its temporary. Iââ¬â¢m currently thinking about doing a marathon for the first time in April with no goal time in particular but to cover the distance even if itââ¬â¢s going to take me 5 hours. Iââ¬â¢m not too particularly sure if itââ¬â¢s wise to start a cycle close to December then start a 4 month marathon beginner training program in January next year. Martz Improving 10k training with advice - TheEd - 09-11-2014 have you vonsidered a week or two on the off period training http://www.time-to-run.com/training/10k/offtime.htm then consider the build-up period http://www.time-to-run.com/training/10k/buildup.htm not sure whether you know that we have a 6 week marathon program for those who have used the 10k programs you have to up the long run while doing the 10k training cheers TheEd Improving 10k training with advice - martz - 16-11-2014 My training for this week: 11 November ââ¬â 6km Easy Run (Treadmill, no incline) Time ââ¬â 0:32:42 AHR ââ¬â 146 BPM Temperature ââ¬â 18C 13 November - 9km Easy Run Time ââ¬â 0:52:59 AHR ââ¬â 147 BPM Temperature ââ¬â 22C 15 November ââ¬â 7km Easy Run Time ââ¬â 00:41:08 AHR ââ¬â 147 BPM Temperature ââ¬â 20C 16 November ââ¬â 10km Easy Run Time ââ¬â 00:59:15 AHR ââ¬â 149 BPM Temperature ââ¬â 20C Improving 10k training with advice - martz - 16-11-2014 Hi Ed, So far this week, I focus on off period training. I kept all my running at easy pace. I still felt pretty rusty though. 2 or 3 weeks ago when I ran further than 5km at 6min/k normally I comfortably kept my heart rate low to mid-140s BPM on flat surface, however, Iââ¬â¢m struggling to kept it under 150 BPM at the moment unless slowing down. Iââ¬â¢m going to do another week of off period training and see what happens before starting the build-up period. Iââ¬â¢m not actually aware that this website have a six week marathon program. Can you please send me a link, thatââ¬â¢ll be great? Itââ¬â¢s unlikely Iââ¬â¢ll do a marathon on April. For now, my main focus is finding rhythm. Martz Improving 10k training with advice - TheEd - 17-11-2014 keep it easy, keep the pulse under 150 .. it serves a purpose for the marathon 6 week program, you have to be on the 10k program and increase the long run every 3 weeks up to 25km have not made the program available to the public as it is aimed at those who know the routine of the 10k schedules please ask more questions TheEd ps.. the sooner you adjust to doing 25k long run the better, as you need to get that to 30km on the marathon schedule Improving 10k training with advice - martz - 20-11-2014 TheEd Wrote:keep it easy, keep the pulse under 150 .. it serves a purpose Hi Ed, As you mention keeping the pulse under 150 BPM for easy run, what does it exactly do and what is the main benefit? If I ran under 150 BPM for over 2 weeks, do I lose the speed while maintaining same heat rate on flat course? Martz Improving 10k training with advice - TheEd - 20-11-2014 running at this pace provides an aerobic base that allows you to build on you start with a 4 time-trial at the start of the 10k cycles, and you will see for yourself how your speed goes ![]() it should be fine, there have been many positive results over the years onwards TheEd Improving 10k training with advice - martz - 23-11-2014 My workout of the week: 18 November ââ¬â 7km Easy Run (Treadmill, no incline) Time ââ¬â 0:38:12 AHR ââ¬â 142 BPM Temperature ââ¬â 18C 20 November - 10km Easy Run Time ââ¬â 1:01:45 AHR ââ¬â 148 BPM Temperature ââ¬â 26C 22 November ââ¬â 12km Steady Run Time ââ¬â 1:05:27 AHR ââ¬â 157 BPM Temperature ââ¬â 21C 23 November ââ¬â 5km Easy Run Time ââ¬â 00:29:01 AHR ââ¬â 141 BPM Temperature ââ¬â 21C Improving 10k training with advice - martz - 23-11-2014 Hi Ed, It was really hot on 20 November that Iââ¬â¢m having lots of trouble keeping my heart rate below 150 BPM despite running at very slow pace. However, when I did a 12km steady run and a 5km easy run, Iââ¬â¢m starting to find my pace back. Overall, compare to last week running despite warmer weather conditions, I felt much more energetic although Iââ¬â¢m not quite 100% mentally good just yet. Should I be able to start a cycle or focus on build-up period? Which training option would be better for me to train at this stage? Over to you, Improving 10k training with advice - martz - 30-11-2014 Here is my training for the week so far: 25 November ââ¬â 8km Easy Run (Treadmill, no incline) Time ââ¬â 0:43:31 AHR ââ¬â 140 BPM Temperature ââ¬â 18C 27 November - 10km Easy Run Time ââ¬â 0:58:46 AHR ââ¬â 149 BPM Temperature ââ¬â 20 C 28 November ââ¬â 7km Easy Run Time ââ¬â 0:40:44 AHR ââ¬â 145 BPM Temperature ââ¬â 19C 30 November ââ¬â 14km Long Run Time ââ¬â 1:25:48 AHR ââ¬â 149 BPM Temperature ââ¬â 25C |