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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 - Punkthor - 11-09-2017

Sept 10th: 30 min easy @ 6.20/km. Avg HR: 131

Sept 11th: 6x1k Lap 1, 3, and 5 slightly uphill and some headwind. New paces today and by mid lap 5 my legs was so heavy that I decided to stop and take some additional rest. Also I only had one day between long run and the 6x1, not that it might matter but I very busy the next few days so decided to expedite the 6x1 by one day instead of posponing it.

Lap 1: 1k @ 4.16/km. Avg. HR: 156. Max HR: 168

60 sec walk. HR drop to 132.


Lap 2: 1k @ 4.13/km. Avg. HR: 163. Max HR: 169

60 sec walk. HR drop to 121.


Lap 3: 1k @ 4.14/km. Avg. HR: 169. Max HR: 178

60 sec walk. HR drop to 144.


Lap 4: 1k @ 4.14/km. Avg. HR: 168. Max HR: 174

60 sec walk. HR drop to 142.


Lap 5: 1k Aborted after 0,5 km

60 sec walk. HR drop to 132.

Lap 6: 1k @ 4.13/km. Avg. HR: 164. Max HR: 174.


10k progression running 3-4 times a week - Punkthor - 12-09-2017

Health-wise, things feel better. Sleeping better etc. Visited the doctor yesterday for a full check up. I will be noticed if anything`s out of balance so crossing finger everything`s good. Thanks for asking!


10k progression running 3-4 times a week - Punkthor - 15-09-2017

Sept 12th: 30 min easy @ 5.14/km. Avg. HR: 143

Sept 13th: Beer & boardgames night

Sept 14th: Recovery from beer & boardgames night

Sept 15th: Paced 5k @ 4.27/km. Total time: 22:12. Avg. HR: 166. Max HR: 174.


10k progression running 3-4 times a week - Punkthor - 18-09-2017

Sept 16th 60 min easy @ 6.16/km. Avg. HR: 134

Sept 18th:3x5 min @ 10k pace w/ 1 min easy in between

Lap 1: 5 min @ 4.28/km. Avg HR: 152. Max HR: 167

Easy 1 min. HR drop to 146

Lap 2: 5 min @ 4.28/km Avg. HR: 159. Max HR: 167

Easy 1 min. HR drop to 149

Lap 3: 5 min @ 4.26/km Avg: HR: 158. Max HR: 169


10k progression running 3-4 times a week - TheEd - 18-09-2017

your pulse looks decent for the session

hope you happy with everything Smile

TheEd


10k progression running 3-4 times a week - Punkthor - 22-09-2017

I need to further adapt to my new paces so instead of a 4k time trial I did a 20 min threshold/tempo run on a hilly loop with some easy running before and after. It went like this:

20 min @ 4.36/km. Avg. HR: 158. Max HR: 167.


10k progression running 3-4 times a week - TheEd - 24-09-2017

how are your long runs going?

TheEd


10k progression running 3-4 times a week - Punkthor - 24-09-2017

Well, today i went for a totally easy 60 min run @ 6.40/km and an avg. HR of 127, if that might give you an indication of how the longer runs are going. Other than that, I'm only doing the one long run after the 2k session per cycle.


10k progression running 3-4 times a week - TheEd - 29-09-2017

Thor, what is the furthest you run in that 1 long run?

TheEd


10k progression running 3-4 times a week - Punkthor - 30-09-2017

90 mins and between 13-14 km. Taking it easySmile Should I modify anything you think?