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 - 30-11-2014 Hi Ed, For the first time I have ran further than 12km since the half-marathon in May. As I ran 14km, I kept my running pace at 6min/k in the start. However, as I ran 7km onwards, Iââ¬â¢m really struggling to keep my heart rate under 150 BPM. Even when I slowed down at 6:20min/k through morning heat and high humidity my heart rate went through the roof and at some stage, it nudges over 160 BPM through uphills. At the moment, I have no signs of discomfort or niggling pain at this stage. As the weather is approaching hot summer and some mornings can hit in the high 20s, should I still keep it below 150BPM? Am I ready to start a cycle yet? Martz Improving 10k training with advice - TheEd - 30-11-2014 martz, you will get great benefit out of the easy running .. so if you have to slow down, then that is what you must do when you on the training cycles, then it would be a different story and you could push over the 150 so for now keep those runs easy as for when to start, you know best, so when you ready, pop out a 4k time-trial as a marker enjoy TheEd Improving 10k training with advice - martz - 07-12-2014 My workout for this week so far: 2 December ââ¬â 4km Time Trial Km |Time |AHR 1 |04:27 |160 2 |04:29 |184 3 |04:37 |192 4 |04:29 |197 Time ââ¬â 00:18:02 AHR ââ¬â 183 BPM MHR ââ¬â 201 BPM Cadence - 196 SPM Temperature ââ¬â 23C 4 December - 10km Easy Run (Treadmill, no incline) Time ââ¬â 0:54:39 AHR ââ¬â 145 BPM MHR ââ¬â 153 BPM Temperature ââ¬â 18C 6 December ââ¬â 16km Long Run Time ââ¬â 1:43:01 AHR ââ¬â 144 BPM MHR ââ¬â 160 BPM Temperature ââ¬â 25C 7 December ââ¬â 7km Easy Run Time ââ¬â 0:42:36 AHR ââ¬â 141 BPM MHR ââ¬â 157 BPM Temperature ââ¬â 22C Improving 10k training with advice - martz - 07-12-2014 Hi Ed, I did a 4km time trial this week with a time of 18:02. I knew I wasnââ¬â¢t going to run that well but I gave it everything I got. Towards the end of the time trial, I was so puffed out I nearly give up on few occasions but kept pushing myself to the end. At some stage near the end I probably did hit my maximum heart rate of 201 BPM. I kind of felt down in pace at the moment. For my long and easy run, I ran about 20 second per km slower than my usual pace mainly to try and keep my heart rate below 150 BPM as much as possible except uphills. How is my heart rate for long and easy run? Do I still need to slow down? On the positive note, I have no signs of pains, discomfort and well rested at this stage. Would I be able to start the cycle yet? If I can, which cycle would be best suited at this stage? Regards, Martz Improving 10k training with advice - TheEd - 08-12-2014 martz, it will click back together again, it is natural for the body to have a down period, monitor your morning pulse rate to see if it is higher than normal what have you got planned next? TheEd Improving 10k training with advice - martz - 09-12-2014 Hello Ed, Since my post 10km, my resting heart rate hovers from high 40s to low 50s BPM. When I was at my best 2 months ago my resting heart rate was 42 BPM. This week so far, my resting heart rate is 44 BPM which there is some improvement. At the moment, I don't have any major running events til May 2015 which I have signed up for half marathon. I thought about doing a marathon in April but decided to go against it since it's only just start of the running season. However, I'm planning to do couple of cycles and a goal time of sub 21:30 for 5km Time Trial before half marathon. Also for May 2015 half-marathon, my goal time is sub 100 minutes. What would be the best to do at this stage? Over to you, Martin Improving 10k training with advice - TheEd - 10-12-2014 Hi martz, how are you .. what have you got planned for now TheEd ps.. we have had some internet problems, so having to catch up everywhere Improving 10k training with advice - martz - 15-12-2014 My workout for this week so far: 9 December ââ¬â 10km Easy Run (Treadmill, no incline) Time ââ¬â 0:55:37 AHR ââ¬â 138 BPM MHR ââ¬â 149 BPM Temperature ââ¬â 18C 11 December ââ¬â 4 x 2km interval with 90 sec rest (Incomplete) Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 |9:11| 4:36 | 163 | 68 | 181 Rest| - | - | 157 | 134 | 181 2 |9:20| 4:40 | 180 | 134 | 185 Rest| - | - | 155 | 131 | 182 3 |3:02| 4:52 | 167 | 131 | 179 Temperature ââ¬â 22C 13 December ââ¬â 18km Long Run Time ââ¬â 1:51:09 AHR ââ¬â 145 BPM MHR ââ¬â 161 BPM Temperature ââ¬â 18C 15 December ââ¬â 5km Paced Run Km |Time |AHR 1 |05:00 |143 2 |04:56 |165 3 |04:53 |175 4 |04:54 |180 4 |04:54 |180 Time ââ¬â 00:24:37 AHR ââ¬â 169 BPM MHR ââ¬â 185 BPM Temperature ââ¬â 24C Improving 10k training with advice - martz - 15-12-2014 Hi Ed, Iââ¬â¢m good physically, no injuries so far except my pace didnââ¬â¢t go too well. Iââ¬â¢m planning to try and run 5km sub-22:30 before the end of the year as well as able to run half-marathon distance. I was going to ask if itââ¬â¢s a good time to start a cycle and what would be a realistic pace training for 1km, 2km and fartlek training however, I have trouble accessing this forum. I decided to start a 10k sub-45 min cycle instead. However, during my 4x2km interval at 4:35/km, I felt fine on first set, however, on second set I start feel really uncomfortable and my pace dropped significantly. I gave up in the middle of my third set, I didnââ¬â¢t feel too exhausted though. Somehow, my confidence is not there. My confidence level probably at the lowest since I recovered from ITB friction syndrome 4 or 5 months ago. I decided to stop doing this cycle and wait until this forum is accessible. Also, I did 5km paced run just to see how much fitness I have lost. Turns out Iââ¬â¢m 5-10 sec/km slower than I was 2 months ago with similar average heart rate which I mention on the quote below. My main plan right now be able run 5km in 22:30 or under, however, my confidence in my running is very low and I donââ¬â¢t know what would be a right training pace for me at this stage during the cycle. Martz PS: This is my 4x2km interval when I was at my best. martz Wrote:Here is my workout of the week: Improving 10k training with advice - martz - 15-12-2014 PS: This is my 5km pace run when I was at my best. martz Wrote:25 October ââ¬â 5km Paced Run |