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10k progression running 3-4 times a week - Printable Version

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10k progression running 3-4 times a week - TheEd - 26-08-2017

seems like you have bounced back again Smile

TheEd


10k progression running 3-4 times a week - Punkthor - 28-08-2017

I had planned the 4k time trial today, but I have caught a light cold (no fever) so I`m thinking a coupl of days of 30 min easy instead while waiting for it to pass. Sound OK?

Thanks!


10k progression running 3-4 times a week - TheEd - 29-08-2017

sounds like a plan

how are you today?

TheEd


10k progression running 3-4 times a week - Punkthor - 29-08-2017

I feel fine, especially later in the afternoon. Still feel it in my throat and nose and its worst in the morning. Went for 30 min easy runs yesterday and today. Totally relaxed.

Yesterday: 30 min easy @ 6.30/km. Avg. HR: 125
Today: 30 min easy @ 6.25/km. Avg. HR: 125

If I feel well tomorrow morning I'll do the 4k time trial.


10k progression running 3-4 times a week - Punkthor - 31-08-2017

Aug 31st: 4k time trial. Not fully recovered from cold and it probably affected the time trial a bit. Really pushed it and last km I ran on pure will Smile Here are the results:

4k @ 4.18/km. Total time: 17 min 11 sec. Avg HR: 170. Max HR: 178.

Improvement from last time trialSmile I`ve calculated new paces. They sound hard Wink

4x2k pace: 4.25/km

6x1k pace: 4.15/km

OK?


10k progression running 3-4 times a week - TheEd - 31-08-2017

Thor, no need to push the pace up straight-away

do the first few intervals at the old pace then increase to new pace if feeling good

hope you give yourself a chance to recover after the time-trial

onwards TheEd


10k progression running 3-4 times a week - Punkthor - 08-09-2017

Sept 4th and 5th: 30 min easy and 60 min easy @6.30/km. Avg. HR: 127

Sept 7th: 4x2k with 90 sec rest. New paces on lap 3 and 4.

Lap 1: 2 km @ 4.34/km. Avg. HR: 159. Max HR: 167

90 sec rest. HR drop to 118.

Lap 2: 2 km @ 4.34/km. Avg. HR: 162. Max HR: 169

90 sec rest. HR drop to 124.

Lap 3: 2 km @ 4.24/km. Avg. HR: 166. Max HR: 173

2 min rest. HR drop to 124.

Lap 4: 2 km @ 4.23/km. Avg. HR: 166. Max HR: 172


10k progression running 3-4 times a week - TheEd - 08-09-2017

nice pace judgement, getting faster over the last 2 x 2k Smile

TheEd
ps.. good to have you getting on the forums Big Grin


10k progression running 3-4 times a week - Punkthor - 09-09-2017

Sept 9th: 90 min easy @ 6.30/km. Avg HR: 133


10k progression running 3-4 times a week - TheEd - 11-09-2017

How things going health-wise Thor?