10k training

[Ninja Mania]

Katfer, tell me what your schedule is for the week ahead, I think I need to step my routine up and do a bit more than i'm currently doing, I would like to join in with your programme if thats ok?

[fiona28]

aye what about me i cant make it till 7

[Katfer]

Hi Ninja. The Tues & Thurs schedules are:

Tuesday:

Set 1:Run 4 repeats of 3mins 30secs with x 2min recovery between repeats (5k pace)

Set 2: Run 6 repeats of 45sec with 30sec recovery between repeats

4min recovery between set 1 & 2



Thursday:

Set1: Run 6 repeats of 2min with 60sec recovery between repeats (5k pace)

Set2: Run 4 repeats of 45sec with 30sec recovery between repeats

4 min rec between sets 1&2

You are most welcome to join us.

[Katfer]

aye what about me i cant make it till 7

Aw Fiona, think if I was to wait til 7pm, I would be too lazy by then and not venture out. Are there any weeks you will make it?

[fiona28]

never on a tuesday as i am working, thursday im working till 9.30 every third week and every second week with Jogscotland so will make one thursday in 3!!

Dont worry im giving myself a long nine month plan to do my first marathon in sept so going to be building the base fitness first - suits me not to go with you lot of firecrackers if truthful, slow and steady for me

Will be slotting in 10k's and half's into the plan but they cant be for time this year - just popping them in as training runs.

[DJD]

It was good to see everyone out in force last night,and a good buzz in the air too.Well done Kafter you have got them really going and of course the rest of you,for that is a tough session or two in that 10k schedule and if you stick to that type of training,come the 12 week schedule you will ease into it and move up a notch in your running potential.

Good to see,keep up the good running all.

[Katfer]

Was a toughie last night, but everyone gave their all I think already everyone's times will be considerably better than last year, there a few wee speedies amongst the group.

As I mentioned last night, I won't make Thursday night training but plan to go from Aqualibrium at 5pm on Friday to do what was planned for Thursday night. If anyone fancies joining me, please do.

[elainemck]

Sorry won't make Friday katfer, going to go out with Jen21 tomorrow night at 5 if you can make it then.

[Katfer]

Sorry, wont make tomorrow, see you Tuesday.

[Pans Lass]

Not going to manage at 6pm tonight but heading out just after 5pm instead. Will try follow the plan Katfer

[Pans Lass]

Hi Ninja. The Tues & Thurs schedules are:



Thursday:

Set1: Run 6 repeats of 2min with 60sec recovery between repeats (5k pace)

Set2: Run 4 repeats of 45sec with 30sec recovery between repeats

4 min rec between sets 1&2
.

Moi and I managed to follow last night schedule but had to compromise the 45 sec repeats using lamp posts as our guide . It worked well so we had a good training session .

[Katfer]

Good on ye's! This was quite a toughie too.

Went out last night at 5pm on my wee lonesome and did it, but not the same without the company. Will post next weeks schedule later.

[Katfer]

Tuesday and Thursday training is as follows:


Tues: w/up, 3x1600 metres repeats at 10k pace (800metre recovery between repeats), cool down


Thurs: w/up, 8x400metres at 15secs faster than 5k pace (400metre recovery between repeats) +

4x200metres at full but controlled pace (100metre recovery between repeats)
Jog for 800metres between 2 sets, cool down

[Ninja Mania]

Thank god your giving us an easy one this week Katfer last week fer buggered me.

[DJD]

Saw you 10k kickers tonight,were you looking good or pleased that you survived Kafters training session.

As l write with a wee bit of envy that you had got a good few miles out the session, as well as a tough training night in the bank.

Good on you lot.