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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 - TheEd - 27-05-2017

have you recovered Thor?

have been away for 2 days with only mobile access

TheEd


10k progression running 3-4 times a week - Punkthor - 27-05-2017

No worries, TheEd.

Recovered from the 5k session you mean? If so, then yes. Did the 3x5min fartlek today. Felt hard but way better than the 5k session. I don't know what happened with that one. Best not to dwell on it I guess Smile


10k progression running 3-4 times a week - Punkthor - 31-05-2017

May 28th: 30 min easy @ 5.37/km. Avg. HR: 141

May 29th: 30 min easy @ 5.47/km. Avg. HR: 141

May 30th: Rest

May 31st: 10k race. 48.11 official time. My watch says 10.12 km @ 4.46. Don`t know what to make of it. I hope my watch is right. If so, at least I ran 5 sec faster per k than last race one month ago.


10k progression running 3-4 times a week - TheEd - 01-06-2017

nice Thor .. great to see the progress

we will slowly change things, no need to 'bang it' all of a sudden

well done

TheEd


10k progression running 3-4 times a week - Punkthor - 01-06-2017

Thank you, TheEd!

I will take a couple of days off now, then do some shorter easy runs and then start the program over next week. Any changes in pacing? 4.45/km for the 4x2k intervals and 4.40/km (or faster?) for the 6x1k intervals?


10k progression running 3-4 times a week - TheEd - 05-06-2017

Thor, depending on how you come back from the rest, you can start the 2k session at the same pace, and then increase the last 2 x 2k to 5 seconds per k quicker

make sure it is a controlled session, so hold back in the beginning

then we can see what pace we can move to for the 1k after your feedback

on we go

TheEd


10k progression running 3-4 times a week - Punkthor - 06-06-2017

June 1st: Rest

June 2nd: 30 min easy

June 3rd: 30 min easy

June 4th: 65 min easy @ 6.15/km. Avg. HR: 132

June 5th: 30 min easy @ 5.41/km. Avg. HR: 140

June 6th: 4x2km with 90 sec rest

Lap 1: 2 km @ 4.49/km. Avg. HR: 161. Max HR: 168

90 sec rest. HR drop to 127.

Lap 2: 2 km @ 4.47/km. Avg. HR: 163. Max HR: 169

90 sec rest. HR drop to 129.

Lap 3: 2 km @ 4.46/km. Avg. HR: 163. Max HR: 169

90 sec rest. HR drop to 130.

Lap 4: 2 km @ 4.39/km. Avg. HR: 166. Max HR: 171


Relatively hot and humid in Oslo today. Felt hard but fully controlled.


10k progression running 3-4 times a week - TheEd - 08-06-2017

quite a decent session Thor

coming along in the right direction

TheEd
ps.. no more feeling tired?


10k progression running 3-4 times a week - Punkthor - 08-06-2017

I feel pretty good at the moment. Did a 90 min long run today @ 6.20/km and avg. HR: 132, which felt nice and easy.

Next up is 6x1 intervals on sunday.


10k progression running 3-4 times a week - TheEd - 09-06-2017

good stuff Thor

the progression is coming along in the right direction

TheEd