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+--- Thread: 10k progression running 3-4 times a week (/Thread-10k-progression-running-3-4-times-a-week)
RE: 10k progression running 3-4 times a week - Punkthor - 04-06-2022
June 4th: Long Run - 1h 45min @6.56/km - 15.16km
Avg. HR: 144. Total elevation: 326m
Long run felt pretty hard at times, but feeling pretty good afterwards. Hilly course, min height: 127m and max height 273m. This is my new long run course since I've moved to a new place. If you have any tips or advice on running long runs on hilly courses, I'd appreciate your input, TheEd
RE: 10k progression running 3-4 times a week - Punkthor - 03-07-2022
After the above mentioned long run, circumstances forced me to take a full week off. I decided to start over with the off period program. I have now completed the program and have progressed with the build up program and have currently finished the first rolling hills session. Please advice if you would like me to post any of the sessions.
-Thor
RE: 10k progression running 3-4 times a week - TheEd - 04-07-2022
Hi Thor, you welcome to post your sessions on the forums, as it can help for motivation
so fire away
hope all going well
TheEd
RE: 10k progression running 3-4 times a week - Punkthor - 04-07-2022
Off Training Period
June 14th: 40 min @ 6:43/km. Avg. HR: 136
June 16th: 30 min @ 7:02/km. Avg. HR: 130
June 17th: 40 min @ 7:02/km. Avg. HR: 135
June 19th: 50 min @ 6:36/km. Avg. HR: 144
June 20th: 30 min @ 6:48/km. Avg. HR: 142
June 21st: 50 min @ 6:37/km. Avg. HR: 140
June 22nd: 50 min @ 6:57/km. Avg. HR: 140
June 24th: 57 min @ 7:07/km. Avg. HR: 138
June 25th: 36 min @ 6:56/km. Avg. HR: 140
June 26th: 59 min @ 6:39/km. Avg. HR: 144
June 28th: 60 min @ 7:08/km. Avg. HR: 139
Build Up period (so far..)
June 29th: 60 min @ 7:09/km. Avg. HR: 134
June 30th: 60 min @ 7:02/km. Avg. HR: 141
July 1st: 60 min @ 7:09/km. Avg. HR: 137
July 3rd (Rolling hills): 60 min @ 7:04/km. Avg. HR: 128
July 4th: 60 min @ 6:56/km. Avg. HR: 140
My fitness has dropped quite a bit since I started the off training program. (lost 5 condition points according to my Garmin). This matches the perceived effort as well. It's also evident if you compare the pacing and HR of the first and last runs. I've been struggling to keep my HR down. I suspect poor sleep over the previous few weeks and/or too little rest (compare HR on July 1st and July 3rd which had a resting day in between!). TheED, if you have any thoughts on this, please let me know
I will nonetheless keep on with the build-up program
RE: 10k progression running 3-4 times a week - Punkthor - 09-07-2022
July 6th: 60 min easy @ 7:15/km. Avg. HR: 137
July 7th: 60 min easy (last 15 min increased effort) @ 6:50/km. Avg. HR: 140
July 8th: 60 min easy @ 7:09/km. Avg. HR: 135
July 9th: 5x8 with 2 min easy between each lap.
Lap 1: 8 min @ 5:16 min/km
Avrg HR: 151
Lap 2: 8 min @ 5:14 min/km
Avrg HR: 157
Lap 3: 8 min @ 5:12 min/km
Avrg HR: 160
Lap 4: 8 min @ 5:08 min/km
Avrg HR: 160
Lap 5: 8 min @ 4:54 min/km
Avrg HR: 164
RE: 10k progression running 3-4 times a week - TheEd - 14-07-2022
Hi Thor, how has your progress been since your last post
summer in Scandinavia has been pretty OK
TheEd
RE: 10k progression running 3-4 times a week - Punkthor - 16-07-2022
Hi, TheEd, nice to hear from you! Hope summer's been a treat so far. Yup, scandi-summer has been ok, but a bit wetter and cooler than usual in southern part of Norway - but we're only half way through
Fitness seem to have stabilized, and possibly increasing the last few days. These are the sessions since last post:
July 11th (rolling hills): 43 min @ 6:30/km. Elevation gain: 162 m. Avg. HR: 143
July 13th: 75 min @ 7:04/km. Avg. HR: No HR data
July 14th: 60 min @ 7:01/km. Avg. HR: 136
July 15th (increased effort last 15 min): 60 min @ 6:41/km. Avg. HR: 139
July 16th: 60 min @ 7:03/km. Avg. HR: 131
RE: 10k progression running 3-4 times a week - Punkthor - 18-07-2022
July 17th: 5x8 with 2 min easy between each lap. Went at it too hard in this session. Sore legs. Will rest for one day and then two easy days before 4k time trial.
Lap 1: 8 min @ 4:57 min/km
Avrg HR: 157
Lap 2: 8 min @ 4:56 min/km
Avrg HR: 165
Lap 3: 8 min @ 4:57 min/km
Avrg HR: 167
Lap 4: 8 min @ 4:57 min/km
Avrg HR: 167
Lap 5: 8 min @ 4:57 min/km
Avrg HR: 166
RE: 10k progression running 3-4 times a week - TheEd - 20-07-2022
nice Thor .. you can see the improvement and sub 5 minutes per k running is looking good as well
enjoy and keep up the good work
TheEd
ps.. for some reason I thought you were in Copenhagen
RE: 10k progression running 3-4 times a week - Punkthor - 21-07-2022
Thanks for your feedback, TheEd
Copenhagen is a fantastic city, and as much as I would have loved to live there, I'm stuck a bit further north in the Oslo area July 19th: 30 min @ 6:32/km. Avg.HR: 142
July 21st 4k time trial: 4km @ 4:35/km. Avg.HR: 170.
Pretty happy with the pace. Not so happy with the way I executed the trial. Went all out first five minutes and was forced to slow down for the rest of the run. Need to work on holding back