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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 - 11-06-2017

June 9th: 30 min easy @ 5.37/km. Avg. HR: 141

June 10th: 30 min easy @ 5.31/km. Avg. HR: 137

June 11th: 6x1k with 60 sec walking rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6.

Lap 1: 1k @ 4.40/km. Avg. HR: 156. Max HR: 165

60 sec walk. HR drop to 126.


Lap 2: 1k @ 4.38/km. Avg. HR: 158. Max HR: 165

60 sec walk. HR drop to 129.


Lap 3: 1k @ 4.37/km. Avg. HR: 162. Max HR: 170

60 sec walk. HR drop to 134.


Lap 4: 1k @ 4.34/km. Avg. HR: 161. Max HR: 168

60 sec walk. HR drop to 132.


Lap 5: 1k @ 4.33/km. Avg. HR: 164. Max HR: 171

60 sec walk. HR drop to 138.


Lap 6: 1k @ 4.29/km. Avg. HR: 163. Max HR: 169.

Engaged in social activities the day/evening before the intervals, including quite a few beers Big Grin Probably not the best preparation for such a workout..well well, I´m no elite athlete so I guess I get to do such thingsBig GrinBig Grin


10k progression running 3-4 times a week - TheEd - 13-06-2017

still a decent session Thor

your progression is decent

any events planned?

TheEd


10k progression running 3-4 times a week - Punkthor - 13-06-2017

As of now I have nothing planned. Maybe a race or two come august/september. Should I just continue working on the program through summer or what do you
Think?


10k progression running 3-4 times a week - TheEd - 16-06-2017

Hi Thor, as long as you don't become 'stale' by repeating the cycle over and over

then all should be OK

TheEd


10k progression running 3-4 times a week - TheEd - 10-07-2017

How are things going Thor?

all the best

TheEd


10k progression running 3-4 times a week - Punkthor - 10-07-2017

Things are good, The Ed, thanks for asking! Hope all is well on your parts too.

I took a break from running from mid june up until two weeks ago, due to different social activities, vacation among other things. I been builiding up again for almost two weeks now and will start the 10k program over again next week. I'm very excitedWink


10k progression running 3-4 times a week - TheEd - 14-07-2017

magic .. hope the weather is good on your side

Smile

on we go

TheEd


10k progression running 3-4 times a week - Punkthor - 18-07-2017

Weather is unusually good actually and even a bit too hot for comfortable running in my view, but can`t complain when you live in these parts can you? Wink

July 18th: 4k time trial @ 4.27/km. Avg HR: 174. Max HR: 181.

I was very surprised and happy with being able to run at this pace for the test. I had had hoped for 4.35/km MAYBE.. so very happy!

I`ve calculated my new paces to 4.35/km for the 2k sessions and 4.25/km for the 1k sessions. Correctly calculated?


10k progression running 3-4 times a week - TheEd - 18-07-2017

Nice to hear Thor

in the Scandic region, we cannot dare complain about it being too hot Wink

your 2k pace looks good, look forward to seeing the feedback

on we go

TheEd


10k progression running 3-4 times a week - Punkthor - 22-07-2017

July: 19th: Rest

July 20th: Easy 60 min

July 21st: Easy 30 min

July 22nd: 4x2k with 90-120 sec rest. Hot weather and full sun. This workout was hard, especially after the second lap I struggled to keep up the pace. Anyway, I pulled through Wink

Lap 1: 2 km @ 4.33/km. Avg. HR: 164. Max HR: 175

90 sec rest. HR drop to 120.

Lap 2: 2 km @ 4.33/km. Avg. HR: 169. Max HR: 175

2 min rest. HR drop to 120.

Lap 3: 2 km @ 4.34/km. Avg. HR: 170. Max HR: 177

2 min rest. HR drop to 130.

Lap 4: 2 km @ 4.33/km. Avg. HR: 170. Max HR: 175