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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 - 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
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
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
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
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