10k training

Details and discussion on the Half Marathon and 10k race being held in Campbeltown on Sunday 29th May 2016 at 10.30am plus general discussion about running in Kintyre! Or visit their website at www.mokrun.com

Re: 10k training

Postby Katfer » Tue May 04, 2010 8:14 am

Tues: w/up, run 5 x 1 mile repeats at 10k pace, x 0.25mile recovery between repeats, c/down (6pm)

Wed: 7 miles easy pace

Thurs: w/up, run 3 x 0.5/1mile supersets. Run 0.5 mile at 5k pace, then slow down to 10k pace for 1mile. Do not rest between distances. 0.5mile recovery between sets, c/down. (6pm)

Fri: 7 miles easy pace

Sat: 7 miles easy pace

Sun: w/up, 3 miles at 10k pace, c/down
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Re: 10k training

Postby Katfer » Tue May 04, 2010 2:22 pm

Hey, received my MOK run pack today and I am the same race number as last year! Is this a coincidence and why do I always feel nervous when I open that envelope containing the race number?

Can't believe it's less than 4 weeks now :<> :<>

Love reading what all of you have been up to and how good your training is going or not so good in my case :( and the reports on recent races. Take my hat off to you all.

There are going to be some superfast times this year in the 10k and Half, alot of people putting in alot of training and am sure it will be another great day out.

Happy running everybody :D
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Re: 10k training

Postby Katfer » Mon May 10, 2010 8:28 am

Tues: First of the WTR race series at Lussa

Wed: 7 miles easy pace

Thurs: w/up, Run 1 x 0.25mile/0.5mile/2mile/0.5mile/0.25mile superset. Run 0.25mile at 10 secs faster than 5k pace, 0.5mile at 5k pace, 2 mile at 10k pace, 0.5mile at 5pace, 0.25mile at 10secs faster than 5k pace. Do not rest between the distances. c/down.

Fri: 8 miles easy

Sat: 7 miles east

Sun: 12 miles. First 10 miles at easy pace and last 2 miles at 10k pace
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Re: 10k training

Postby Katfer » Thu May 13, 2010 12:34 pm

Slight change to the original plan tonight, instead we will do the loop x 3 (maybe 4 :oops: )
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Re: 10k training

Postby Katfer » Mon May 17, 2010 3:20 pm

Tues: w/up, 5 mile tempo run, cool down

Wed: 7 miles easy pace

Thurs: w/up, Run 20 mins alternating between 30secs at 20secs faster than 5k pace and 30secs at 20secs slower than 10k pace. c/down

Fri: 8 miles easy

Sat: 4 miles easy

Sun: 8 miles easy
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Re: 10k training

Postby Katfer » Mon May 24, 2010 12:53 pm

Well here we are once again - week 12 of the training schedule and it's TAPER week :D :D :D

Those of you who have been training hard over the past few months, I hope you achieve on Sunday what you set out to achieve, which I'm sure you will. Good luck and enjoy.

Tues: 3 mile tempo run ( 1mile w/up, 3 mile run, 1 mile c/down)

Wed: 4 miles easy pace

Thurs: 3 miles easy pace

Fri & Sat: REST, REST, REST!!!!!!!
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Re: 10k training

Postby skernish longrow » Tue May 25, 2010 4:43 pm

i like the sound of fri and sat
skernish longrow
Happy Camper
Happy Camper
 
Posts: 75
Joined: Wed Jan 09, 2008 7:24 pm


Re: 10k training

Postby Swanseajock » Wed May 26, 2010 10:26 am

I've being doing the Fruiday and Saturday schedule for the last 12 weeks and it is not as easy as you might think :lol: :D . But it does mean my trainers smell better :oops:
Swanseajock
Quite a Regular
Quite a Regular
 
Posts: 134
Joined: Thu Apr 16, 2009 5:41 pm
Location: Swansea, South Wales


Re: 10k training

Postby Katfer » Mon Feb 28, 2011 4:02 pm

Just to let club members know who have entered the MOK 10k and Half Marathon, training schedules for these events will begin on Tuesday 8th March.

Please check club website calander for details.
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 1:10 pm


Previous

Return to Mull of Kintyre Half Marathon and 10k Run

Who is online

Users browsing this forum: No registered users and 2 guests