+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: How to train (/Thread-How-to-train)
How to train - Raginglynx - 10-12-2010
Hi TheEd!
I took a rest day yesterday since it was inconvenient for my to run then. So I thought I'd move saturdays rest to there and take the thursday and friday on friday and saturday instead...
Anyway.. Today I thought I'd try to run at a HR around 130, so I ran after Hr and started out very slowly.. It was much easier then. After a while I realized it was just to keep going without having to keep up the pace or slowing it down. Very comfortable.
But my pace was very slow.. Maybe that isn't all bad when it's an easy run.. But it's much slower than 1 min/k slower than race time..
Should I be doing a 4k time-trial soon, so that you get some data from that? Find an inside 200m track somewhere maybe?
Day 10 Build up
Time - Distance - Avg Pace - Avg HR - Max HR - Cadence
1:00:00 - 10.46 - 5:44 - 132 - 147 - 89
rgds,
Christian
How to train - TheEd - 11-12-2010
no need for the 4k time-trial just yet
and within a few weeks the pace should become quicker at the same hr
be patient and lay the foundation
we will start the further building blocks within good time
enjoy the relaxed attitude to everything for now
TheEd
How to train - Raginglynx - 11-12-2010
Thank you..
But how should I make the runs that are based on a percentage in the build up?
for example today I will be running day 11
warm up then 5 x 8min paced at 75% effort with 2 min easy in-between
What is 75 % effort in my case?
regards,
Christian
How to train - TheEd - 11-12-2010
in this scenario .. 8 minutes paced would be more towards a 21k race pace .. your pulse can probably hover around 160
after just a few weeks the pace will sort itself out .. don't look to becoming too technical, use common sense in taking care of yourself during this period
TheEd
How to train - Raginglynx - 11-12-2010
I'll try not to become too technical in my running, but it comes natural for me to be.. It's the only way I know yet
I did the day 11 warm up then 5 x 8min paced at 75% effort with 2 min easy in-between . And I did it before I could read your response. So I aimed for a higher pace and landed around 150 in HR..
Lap - Time - Avg Pace - Avg HR - End HR
1 - 8 min - 4:44 - 142
2 - 2 min - 5:28 - 140 - 130
3 - 8 min - 4:44 - 151
4 - 2 min - 5:40 - 138 - 127
5 - 8 min - 4:56 - 148
6 - 2 min - 5:45 - 138 - 132
7 - 8 min - 4:52 - 148
8 - 2 min - 5:52 - 140 - 135
9 - 8 min - 5:06 - 149
10 - 2 min - 5:54 - 144 - 135
Thank you!
How to train - TheEd - 12-12-2010
OK .. that is a little too easy however you have a few cycles to go through during the build up, as the weather certainly doesn't allow for much else in the form of races
onwards and forwards
TheEd
How to train - Raginglynx - 12-12-2010
Hi TheEd!
Had the working the hills session today.
Though it was hard to find any good "rolling" hills I found some to run at. But some time of the route wasn't that hilly...
How should I "work" the hills? Pushing upwards? easy downwards?
Same struggle both up and down? And on transportation parts - easy?
I just ran and pushed upwards and kept the pace up a little in between - don't know if it was correct, but.
Day 13, build up
40 to 50min over rolling hills - work the hills*
Distance - Time - Avg pace - Avg HR - Max HR
8.6 - 41:07 - 4:47 - 147 - 164
How to train - TheEd - 13-12-2010
working the hills is attempting to maintain the same tempo on the uphill, this will elevate your pulse but the pulse should not raise by more than 10 to 15 bpm during the uphill at this stage of your training
relax on the downhills bringing your pulse down and learning how to breath on a downhill with the correct foot placement and body carriage
overall this is a normal run with the hills included to hopefully achieve the rolling hills 'scenario'
Cheers
TheEd
How to train - Raginglynx - 13-12-2010
Thank you for the explanation
Today I ran the easy run of day 14, build up.
Nothing to say except that it felt good.
Distance - Time - Avg pace - Avg HR - Max HR
13.10 - 1:17 - 5:54 - 130 - 140
Thank you!
How to train - Raginglynx - 14-12-2010
I don't know if it has a negative impact, but since keeping my HR down during the easy runs my pace gets slower and slower.
Day 15, build up
1hr easy and totally relaxed - at ease through out
Lap - Distance - Time - Avg Pace - Avg HR - Max HR - Cadence
1 - 10.73 -1:04 - 5:59 - 128 - 144 - 89