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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 - 17-04-2017

April 17th: Warmup + 5x8min moderate pace

Windy outside today which made this a tough run. Heartrate monitor went berserk for the first 15 mins so no HR data for the first lap.

8 min @ 5.14 min/km
2 min easy
8 min @ 5.13 min/km Avrg HR: 158
2 min easy
8 min @ 5.23 min/km Avrg HR: 159
2 min easy
8 min @ 5.34 min/km Avrg HR: 161
2 min easy
8 min @ 5.29 min/km Avrg HR: 160

10,2 km in total


10k progression running 3-4 times a week - TheEd - 18-04-2017

would be good to try start with the last 8 minute pace and finish stronger

controlled running if possible, will set you up for later success

nice to see all the sessions coming together, should be better prepared for the race Smile

onwards TheEd


10k progression running 3-4 times a week - Punkthor - 18-04-2017

Thanks TheEd!

I ran by percieved effort and did not pay any attention to pace on my watch, but tried not to reach threshold. With head winds it was hard to keep the same pace on all laps. I hope for better conditions on the next 5x8 which is next week, a few days before the race the 29th.


10k progression running 3-4 times a week - TheEd - 19-04-2017

OK great, seems like you building up some training within

Smile

TheEd


10k progression running 3-4 times a week - Punkthor - 19-04-2017

April 19th: Rolling hills - work the hills

7,3 km @ 6.15 min/km
Avrg HR: 147

Went semi-hard on each hill. Felt pretty good today Smile


10k progression running 3-4 times a week - Punkthor - 20-04-2017

April 20th: 70 min easy

11 km @ 6.27min/km
Avrg HR: 133


10k progression running 3-4 times a week - TheEd - 21-04-2017

nice going Mr Thor

Big Grin


10k progression running 3-4 times a week - Punkthor - 21-04-2017

April 21st: 60 min easy

9,6 km @ 6.15 min/km
Avrg HR: 140

Really tired legs today.


10k progression running 3-4 times a week - Punkthor - 22-04-2017

April 22nd: 45 min easy + 15 min moderate-hard

45 min @ 6.22 min/km
Avrg HR: 136

15 min @ 4.43 min/km
Avrg HR: 163

10,2 km total.


10k progression running 3-4 times a week - Punkthor - 23-04-2017

April 23rd: 60 min easy

9,6 km @ 6.16 min/km
Avrg HR: 142