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Consistent 10km improvement - TheEd - 30-08-2010

we shall reshuffle it slightly to where you would do a 1hr on Thursday where you would have done the 2k session

we would also change the weekend slightly but you would do the weekend as though it was the weekend training before the race, we need to discuss the 5km though



Consistent 10km improvement - nickmac - 30-08-2010

Understood, I'll update you after the sess today.

Thanks again,

Consistent 10km improvement - nickmac - 31-08-2010

As you'd expect a tough session. A little better than expected though.....


Easy run tomorrow (40mins) and 1hour on Thursday??

Thanks THeEd

Consistent 10km improvement - TheEd - 31-08-2010

1hr should be fine and 30 to 40 minutes would also be suitable if a little fatigue slips in

after Sept 12th, what have you got planned?

as I was thinking a come down period and then build-up etc

unless of course you have some other things planned



Consistent 10km improvement - nickmac - 31-08-2010

Thanks TheEd, I'll see how body responds on Thursday.

I have a 4km team time trial on 18th Sept, after that there are a couple of small races in Oct I was looking at, but nothing serious.
The next key races for me are 28th Nov and 12th Dec both 10k road races.
Potentially a track 10k too in mid December.....

There's a part of me which struggles with the idea of taking time off training (obsessive runners head!), but I know a break and base phase would be worthwhile.

I would like to post a sub 37:30 by the end of the year, so a break now is probably for the best. As I understand the process, 3 days off running, 2 weeks easy running and then build up phase of 3 or 6 weeks. I would probably lean towards a 3 week build up (unless you think otherwise), all going to plan this would put me back on the 10k program by the beginning of November, leaving me 2 cycles prior to December race.

The triathlon season begins here in November too, is it ok to do some xtraining during off and build up phases?

How does all above sound to you?
Appreciate your help,

Consistent 10km improvement - TheEd - 31-08-2010

you don't take time off as such, you have a few days off which would be identical to the 3 easy days after a race - see off training

and then you switch to the Build Up program

the change in the training format allows you to have a mental break as well as recharging the battery allowing you to return to the 10km program with more strength and vigour

there is a lot more to the programs than what the runner first sees when he looks at the schedules

this change in fact takes you to a new level without it the athlete goes stale or gets sick or injured

Hope this is exciting to try


Consistent 10km improvement - nickmac - 03-09-2010

Hi theed,
Hope all is well with you.
Just a quick update, runa have gone well this week.
What is the plan for the weekend sessions?
Talk soon.

Consistent 10km improvement - TheEd - 03-09-2010

5k at the pace you would like to race next weekend

How does that sound?


Consistent 10km improvement - nickmac - 04-09-2010

Afternoon TheEd,

5km t.t today, 19:18.80

1. 3:55.09
2. 3:52.40
3. 3:50.69
4. 3:50.57
5. 3:50.12

10k race is on next Sunday, should I follow the cycle as is, or would you suggest any variations?


Consistent 10km improvement - TheEd - 04-09-2010

if you are able to do the Tuesday 400m sessions on a tartan track and do not run too quick then great

what pace had you in mind for the 400's, that is if you run 10 seconds per k quicker than the 6 x 1000m session?

let's chat a little about the session

ps.. how are you feeling?