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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 05-10-2010
you should be getting quicker
everything to show improvement all round has been there
treat yourself kindly .. good nourishment and good sleep and the race should be enjoyable
TheEd
10k & 21k Training - DaveM40 - 09-10-2010
Hi TheEd - I hope you are well and having a good weekend.
I did a paced run today;
12k in 45:31 ave hr 161
ave pace 3:48
I did this on the treadmill as it was very windy outside. It got a bit hot and humid in the gym and my HR got high. So I cut the workout to 12k from 15k. I have trained well and hard this week, so I felt just a little fatigue left in the legs also. I think it was right to cut back the session, but I felt fine after.
Next week looking like this;
Mon - easy 60
Tue - 3 x 5 min @10k pace
Wed - easy 60
Thu - Fartlek
Fri - rest
Sat - EITHER low key 5k race OR 10k @ 21k pace run
Sun - easy 60
How do you think this looks?
All the best ...
Dave
10k & 21k Training - TheEd - 09-10-2010
your race is now 2 weeks to go - 24th .. correct ??
the easy 60 minutes should be standard so we can keep them for this week
Mon - easy 60
Tue - 6 x 1000m Rest 60 minutes .. aim 3.20 to 3.25
3.25 should be standard fodder but 3.20 is the squeeze .. this is your last 'training' session and it should be 'around' tough
Wed - easy 60 - on this run you should recover well after yesterday .. it is time to create a sense of meaning .. ask for clarity
Thu - Fartlek (what session have you got planned here - 3 x 5 min @10k pace could be fine and a floater)
Fri - rest
Sat - EITHER low key 5k race OR 4k time-trial
(however a total burn out is not needed more a case of 4k sub 15 - 14.30 at a float)
Sun - easy 60
----------------------------------
feedback and thoughts appreciated
TheEd
10k & 21k Training - DaveM40 - 09-10-2010
Thanks for the reply. The 21k is on 24th October (15 days to go!)
I will do the 1000's again on Tuesday
What do you mean when you say "it is time to create a sense of meaning"?
I will do the 3 x 5 as a fartlek, as you suggest.
I think I will do a 4k TT as the 5k would be harder, as I would end up racing it full on! :duh:
Thanks
Dave
10k & 21k Training - TheEd - 09-10-2010
DaveM40 Wrote:What do you mean when you say "it is time to create a sense of meaning"?
you are in control ... and on the easy run you will tell yourself that you are recovering from the 1000m session the day before and that you are in fact ready to race 21km
and that shall be your meaning for the run that day
a positive development with meaning
onwards and forwards
TheEd
TheEd
10k & 21k Training - DaveM40 - 09-10-2010
Got that - I will be taking it real easy on recovery days.
I am excited by being in the final stages of this 21k campaign!
Dave
10k & 21k Training - TheEd - 09-10-2010
it is more to the point that after the hard 1000m session you will speak positively to your legs and tell them how great you are feeling .. taking control of your run on that day where there is true recovery and you finish in a positive frame of mind
so that is the meaning of the run that day .. to instill a positive attitude no matter what
onwards and forwards
TheEd
10k & 21k Training - DaveM40 - 11-10-2010
Hi TheEd - hope Monday has gone well for you.
I did the 6 x 1000 today. It was a day early, but I felt great today and just dgot on with it
Time / Ave / Max / After rest
1/ 3.25 - 152 / 160 / 119
2/ 3.24 - 154 / 164 / 126
3/ 3.25 - 156 / 165 / 133
4/ 3.23 - 157 / 167 / 134
5/ 3.25 - 159 / 166 / 136
6/ 3.22 - 160 / 168 / 125 ..... odd how HR recovers so well after last rep yet again??????
I felt good the whole way and despite working hard, I think I had a bit in hand still.
I enjoyed this after the slightly "off" tempo run on Saturday.
I will be focussing on the positive thinking recovery now.
urf:All the best
Dave
10k & 21k Training - TheEd - 11-10-2010
I would have loved for you to scratch 3.20's because I believe they are there and waiting .. you ready and fine for the 21km and there is no reason not to go out as you have done in that 15km and to run the same pace throughout the 21km
to be honest, looking at your session your legs will probably be normal in no time at all
enjoy and make the float down to the race relaxed
TheEd
10k & 21k Training - DaveM40 - 11-10-2010
Thanks for the feedback.
I will nail the 3:20 sometime soon I think :whistle:
It is quite a tough mental thing for me as my 3k PB is 9.55 - which is 3.19 per K. However I am fitter now so I should be looking to crack it after the 21k race.
I have my plan for this week. How should I do things next week? The race is on Sunday 24th.
Dave