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 » Sun Feb 28, 2010 9:47 pm

Tues: warm up, 5k time trial. Aim to run at your 10k race pace, cool down

Thurs: warm up, 5 x 5 mins x 2 mins recovery, cool down
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


Re: 10k training

Postby skernish longrow » Wed Mar 03, 2010 10:25 pm

5 mins oooooooooo god will be there at 6
skernish longrow
Happy Camper
Happy Camper
 
Posts: 75
Joined: Wed Jan 09, 2008 8:24 pm


Re: 10k training

Postby skernish longrow » Wed Mar 03, 2010 10:35 pm

5 mins oooooooooo god will be there at 6
skernish longrow
Happy Camper
Happy Camper
 
Posts: 75
Joined: Wed Jan 09, 2008 8:24 pm


Re: 10k training

Postby Pans Lass » Thu Mar 04, 2010 11:22 pm

Did not make Tues 10k training this week as was just so burned out , it took me all my time not to go as have not missed one yet, but the body was screaming to rest , however it paid off as I really felt re-energised tonight and really had a good run. I remember DJD telling me that a REST day is as good as GOOD Run and it so true . Sometimes its hard to give in but it pays off in the long run. :wink:

Good Session Katfer and co . :D
Pans Lass
Forum Addict
Forum Addict
 
Posts: 2337
Joined: Wed Jan 18, 2006 8:45 pm
Location: Machrihanish


Re: 10k training

Postby Katfer » Sun Mar 07, 2010 9:37 pm

Tues: warm up, 10 x 45 sec Hill repeats, cool down


Thurs: warm up, 4 x 7mins x 2min recovery, cool down
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


Re: 10k training

Postby Katfer » Sun Mar 14, 2010 4:15 pm

Tues: w/up, 45mins Fartlek, cool down

Thurs: w/up, 3 x 10mins at 10k pace 2 min recovery, cool down
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


Re: 10k training

Postby Pans Lass » Tue Mar 16, 2010 11:04 pm

Really enjoyed tonights Fartlek training , everyone was really upbeat , maybe its because this is the last week of the hard stuff, next week taper week . :D :D :D

Elaine where did you find the energy after your big race at the weekend. Well done again .

Jen , we all enjoyed running the last bit with you , hope we did not push you too hard or maybe it was the other way about. :wink:

Well done to our youngest member Sam who ran nearly 5 miles tonight and participated in the fartlek training for most of it. :D

See you all Thursday . :wink:
Pans Lass
Forum Addict
Forum Addict
 
Posts: 2337
Joined: Wed Jan 18, 2006 8:45 pm
Location: Machrihanish


Re: 10k training

Postby Katfer » Sun Mar 21, 2010 9:41 pm

Some of us have a 10k this weekend so will be having a taper week ( I love taper weeks :D :D :D )

Tues: warm up, 10mins threshold run x 2(slightly slower than 10k pace) x 2mins recovery
4 x 1 min @ 5k pace x 1 min recovery
cool down

Thurs: warm up, 10mins easy, 20mins steady, cool down
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


Re: 10k training

Postby Pans Lass » Mon Mar 22, 2010 10:51 pm

Katfer wrote:Some of us have a 10k this weekend so will be having a taper week ( I love taper weeks :D :D :D )

Tues: warm up, 10mins threshold run x 2(slightly slower than 10k pace) x 2mins recovery
4 x 1 min @ 5k pace x 1 min recovery
cool down

Thurs: warm up, 10mins easy, 20mins steady, cool down


So do I love taper weeks ...hard to believe its here :D :D :D
Pans Lass
Forum Addict
Forum Addict
 
Posts: 2337
Joined: Wed Jan 18, 2006 8:45 pm
Location: Machrihanish


Re: 10k training

Postby DJD » Thu Mar 25, 2010 12:07 pm

Have a good run to all that are running the 10k this weekend.You have all worked hard so have a wee bit of belief in your self as you tackle this race and don't blow it all on the first mile,and save a bit for the last mile,just dig in when you are hurting,you won't die.(listen to me thats not run a 10k for years,but l have not forgotten how its hurts)

Have a good one.
DJD
Forum Addict
Forum Addict
 
Posts: 1155
Joined: Thu Dec 29, 2005 3:33 pm
Location: Glenbarr


Re: 10k training

Postby Pans Lass » Thu Mar 25, 2010 10:52 pm

DJD wrote:Have a good run to all that are running the 10k this weekend.You have all worked hard so have a wee bit of belief in your self as you tackle this race and don't blow it all on the first mile,and save a bit for the last mile,just dig in when you are hurting,you won't die.(listen to me thats not run a 10k for years,but l have not forgotten how its hurts)

Have a good one.


Thanks for the words of encouragement DJD . Good sound advice.

A bit nervous as I have not run a 10k race in along time but will give it my best shot . Would rather be running a half . :o

Enjoyed our final night of training tonight with an easy 3.5 miles out to Stewarton and back ....just hope the hard work pays off. :)
Pans Lass
Forum Addict
Forum Addict
 
Posts: 2337
Joined: Wed Jan 18, 2006 8:45 pm
Location: Machrihanish


Re: 10k training

Postby Katfer » Fri Mar 26, 2010 7:16 pm

Thx for advice Donald. I do honestly listen but when it comes to race day not sure what happens. The first mile is always my problem area and seem to run like my life depended on it and then slowly die by mile 4, then have to walk at some point. But, tomorrow, am really going to try and pace myself at the start and see what happens.

Hope everyone is feeling fit and having their carbs tonight. Can't wait for some vino this time tomorrow :D :D

See you all tomorrow.
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


Re: 10k training

Postby fiona28 » Sat Mar 27, 2010 10:03 am

all the best for today girls, you have all trained really really hard, you make me all feel like a wimp :lol:

go out and get those pb's you all deserve it. :D
Dance like no-one is watching....
fiona28
Forum Addict
Forum Addict
 
Posts: 1435
Joined: Mon Apr 17, 2006 10:17 pm
Location: the ralston incline


Re: 10k training

Postby Katfer » Sun Mar 28, 2010 2:49 pm

We're back :D

Who's idea was it to run the Nigel Barge 10k?? :<> :<> :<> :<>

Started the day with Sam taking part in the junior 3k which I think he finished 4th boy and with a time of 15 mins, so he was quite chuffed with that.

Well what can I say about the 10k, was quite a windy day but can't even blame that for my running yesterday, stamina just wasn't there :( Started off ok and felt comfortable until 5k but had forgotten just how many hills there was and of course had to do the loop twice! :oops: :oops: Legs and lungs on 2nd loop were dead and struggled to get (official time 48:20), closely followed by Wee Moi, even closer followed by Elaine then Pans Lass and Chantal. A bit disappointed with my time as am 3 mins slower this year than last year but gives me something to work on and improve over the next few weeks.

Wee Moi and Elaine both achieved PB's which is amazing on a course like this and is well deserved as you both have worked really hard, but will leave it up to the girls to post their times if they wish. Must also give Stuart McG a wee mention who also ran well and I can only dream of being able to run a 10k at that speed.

A good day out :wink:
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


Re: 10k training

Postby Katfer » Sun Mar 28, 2010 2:57 pm

So 10k training resumes, am going up my training abit til the Mokrun and this is schedule I will be following. Please feel free to join me at Aqualibrium on a Tues & Thurs at 6pm. (Won't make this Tues though).


Tuesday: w/up, 8x hill repeats, at 5k pace

Wed: 5 miles easy pace

Thurs: w/up, 2x800/1200metre supersets. Run 800m at 5k pace then slow down to 10k pace for 1200m. No rest between the two distances. Recover between the sets with 800m.

Fri: 5 miles easy pace

Sat: 5 miles easy pace

Sun: w/up, 6 miles at 20secs slower than 10k pace
Katfer
Active Poster
Active Poster
 
Posts: 393
Joined: Wed Sep 26, 2007 2:10 pm


PreviousNext

Return to Mull of Kintyre Half Marathon and 10k Run

Who is online

Users browsing this forum: No registered users and 3 guests