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+--- Thread: 10k progression running 3-4 times a week (/Thread-10k-progression-running-3-4-times-a-week)
10k progression running 3-4 times a week - TheEd - 26-08-2017
seems like you have bounced back again
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
Here are the results:4k @ 4.18/km. Total time: 17 min 11 sec. Avg HR: 170. Max HR: 178.
Improvement from last time trial
I`ve calculated new paces. They sound hard 
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
TheEd
ps.. good to have you getting on the forums
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?