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+--- Thread: 10K training plan (/Thread-10K-training-plan)
10K training plan - js7222 - 26-11-2014
1k intervals done. Session was very positive, I remember really struggling on this 3 weeks ago but this time it came much easier and was (pretty much) under 4:05 for every one:
Time Distance Avg HR Max HR
4:04.4 1 158 172
4:04.8 1 174 183
4:05.3 1 179 187
4:03.9 1 181 189
4:04.5 1 183 190
4:03.7 1 184 190
Long runs from Saturday and Monday (Sunday's 30 minute session never quite materialised). My battery ran out on my garmin 20 mins before the end on my long session but I did actually complete a 1h30 session.
Time Distance Avg Speed(Avg Pace) Avg HR Max HR
1:00:01 9.49 6:19 141 155
1:09:47 10.07 6:56 143 155
10K training plan - TheEd - 26-11-2014
always great to see improvement
however, do not look to run quicker just yet, let your body absorb the training and when it is time to test your development, then that will be the time to test yourself
enjoy
TheEd
ps.. do ask questions if there is anything that needs to be explained
10K training plan - js7222 - 26-11-2014
OK so can I aim for 8:30 splits on the 2Ks (given I was quite close last time) and stick to 4:05 for the 1Ks? Should I look to speed upon the cycle after next?What's the logic behind not trying to run quicker if I might ask? How would I know when it is time to try and speed up?
p.s. sorry for the abundance of questions
Thanks,
James
10K training plan - TheEd - 26-11-2014
for adaptation purposes, when you get the hang of the rhythm of the cycle we can look to increase speed
for instance, if you run with a heart rate monitor on, you can see what your long run tempo at the same heart rate is after the 2k session
if you are going quicker at the same pace then that is a positive aspect, and you can look to run the 1k session 5 seconds per k quicker
so bring it down to 4.00 to 4.05
if this all goes well and you get a decent run at the end of the cycle then you can look to push the 2k speed up
this will show overall development and the adaptation to the training is working positively
on we go
TheEd
ps.. keep asking questions
10K training plan - js7222 - 26-11-2014
Ah ok so this is based on the 1h30 run? For some reason I had to go very slowly (even early on) to keep my heart rate at 140 for that one. I'm not really sure why that one was so slow but my slow paced runs soon went back to normal after that. I think on the whole they have gone down since I started. Will be interesting to see how the next long run goes in the next cycle. Thanks very much for the detailed feedback.
James
10K training plan - js7222 - 29-11-2014
Did park run this morning with another pb, 21:14 (knocked 25 seconds off in the past 3 weeks
) hopeful of breaking 21 minutes soon. Here's the splitsTime Distance Avg Pace Avg HR Max HR
4:05.3 1 4:05 164 176
4:21.0 1 4:21 181 184
4:38.6 1 4:39 187 190
4:15.2 1 4:15 190 192
3:53.6 0.87 4:30 191 193
Here's the easy runs from Wednesday and Thursday
Time Distance Avg Speed(Avg Pace) Avg HR Max HR
51:12 8.01 6:24 141 155
31:19 5.18 6:03 141 150
Would there be any way I can push back the beginning of the first cycle by a week and perhaps do something else during the week missed? I have a few Christmas events that week and want to be able to give the 2Ks and the long run my complete focus.
10K training plan - TheEd - 30-11-2014
congrats .. no hassle
look at the off period program and do week 1 there and then return to the program when you ready
off period program
cheers
TheEd
10K training plan - js7222 - 06-01-2015
Just to let you know I had been suffering with a cold over the entire Christmas and really didn't feel up to training (as well as having a lot on at work). I have started the plan again starting tonight with an hour on the treadmill. My pace at 140 has noticeably dropped. Hopefully I can get it back fairly soon.
10K training plan - TheEd - 08-01-2015
js, you should come back without too much problem
please keep us informed as to how things are going
TheEd
10K training plan - js7222 - 08-01-2015
So I did my first 2k session of the year. It was pretty disappointing to be honest. I didn't know how quick to go and I only managed to get 3 intervals done but at least I have some sort of benchmark now. Need to get into the swing of the routine I started to have last year.
SplitsÃ* Time Avg Pace Best Pace Avg HR Max HR
1 08:49.5 04:25 03:37 171 185
2 08:59.4 04:30 03:57 184 193
3 09:25.8 04:43 03:59 185 191