Week 1 – 35min 10k Training Log

After 10 days of rest, starting from scratch. All training sessions not listed are recovery runs, easy outings, easy walks and despite they are not listed as training, they are all very important to development.

Week 1 Session 1

Objective: Daniel’s classic beginners version, great to start out. Light speed, finish off with light threshold. No breaks, no walking, constant moving. 8000m !

  • 10 x (200m @ 40s /r200m jog) + /r400m jog + 3 x (1000 @ 3:45 /r400m jog)

Results :

  • 10 x 200 = 36 / 40 / 39 / 39 / 39 / 38 / 39 / 37 / 39 / 39
  • 3 x 1000 3:48 / 3:44 / 3:43

https://www.strava.com/activities/6271383546


Week 1 Session 2

Objective: Complex training (Strength + Plyo + Movement = same muscle group stressed)
(After an easy day of 8k jogging)
35min warming up, easy jogging, run educatifs, 2 accelerations

  • Start out at the base of 10, then see how it goes and drop the reps if form or muscle suffers
  • (10 x lunges @ 30kg + /r1:30 + 10 x split squat jumps (back leg up on bench + 100m acceleration)
  • 5 sets

Results :

  • 10 reps + 10 reps + 17s
  • 10 reps + 10 reps + 17s
  • 8 reps + 8 reps + 17s
  • 6 reps + 8 reps + 16s
  • 6 reps + 6 reps + 17s

Inner legs start getting sore after 3rd set. Finished with great control.

https://www.strava.com/activities/6275839542


Week 1 Session 3

Objective: Moderate Fartlek on the concrete to practice the push-off. Easy warming up of 5minutes at home and 15 minutes of running. Pacing on runnable sidewalks till lights or lamps, randomly.

  • 5k quality work

Results :

  • 1.39k @ 3:32/km + /r3:23
  • 0.72k @ 3:29/km + /r0:27
  • 0.21k @ 3:40/km + /r1:05
  • 0.70k @ 3:33/Km + /r2:34
  • 1.01k @ 3:41/km + /r3:01
  • 0.85k @ 3:37/km + /r2:31
  • 1.03k @ 3:44/km + /R10:27
    • Total 5.91km @ 3:36/km

https://www.strava.com/activities/6284450324


Week 1 Session 4

Objective: A constant 10miler. Offroad on muddy flat terrain. 25m of gain each 2.7km loop. Post last evening’s fartlek, this is only 16hours afterwards.

  • 6 x 2.7km loops progression run with 2 x loops @ 4:15/km

Results :

  • L1 @ 5:35/km – Warming up
  • L2 @ 4:52/km – Get into the groove
  • L3 @ 4:13/km – Tempo
  • L4 @ 5:01/km – Recovery
  • L5 @ 4:05/km – Tempo
  • L6 @ 7:12/km – Final cool-down chatty jog

4 quality sessions after that recovery week. Couple of strength and conditioning, yoga and pilates sets. Feeling great.

https://www.strava.com/activities/6287216363/overview


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