Mostly slow and easy stuff now and for a while. - Bridge to 10K

Bridge to 10K

16,489 members26,416 posts

Mostly slow and easy stuff now and for a while.

Bazza1234 profile image
Bazza1234Graduate10
0 Replies

After my training for and running a HM recently using run/walk, I decided that I would "reset" my non-stop running by following a series of 3 HR plans by Roy Benson. This basically running at the top end of my Zone 2- 70%( around 132 BPM for me @ around 8 mins per K on the flat) for 3 days per week plus one day doing HR fartleks - running up to 75% 138 BPM and walking back down to 60% for up to 5K on one day per week. It started out at a weekly total of 2hours 25 mins - have worked up to 2Hours 45 over the past 4 weeks and will go to 3 hours 30 mins per week ( fater I reach 3 hours) soon with the addition of a fifth day of running.

After that I will maintain the 3hours 30 mins per week of volume but slowly increase the intensity of some of the days - up to 90% of HR max. Faster harder fartleks day and a harder parkrun day ( which I am currently doing easy)

I must say that I found the slow and easy non-stop running to be quite hard for the first few weeks - but am now "adjusting" to it. My longruns only go to an hour long - I may increase that to 1.5 hours and see how well I handle the harder running days and increased volume. However if I ever do do another HM, it will be run/walk again. O rmaybe I might just replace a non-stop longrun sometime and do a longer run/walk for a change of pace.

Written by
Bazza1234 profile image
Bazza1234
Graduate10
To view profiles and participate in discussions please or .

Not what you're looking for?

You may also like...

Weekly running calories?

I have cut back a bit on running volume since my HM and 10K a few weeks ago - but now starting to...

Time for some LSD for me!

They say "Don't do anything during a race that you haven't done while training" . But yesterday, I...

Does it matter "how" we run???

Last weekend I "ran" a HM in 2 hour 28 mins - that is roughly a 7:00 minute pace for 21.1K. I have...

How to return from a calf strain well (PART 10): By now, who’s counting?

I did a   @[1375586] today, that is dress for a run, head for a zoom meeting, hiding my running...

How to return from a calf strain well (PART 8): running with a cold and … speaking of walking …

I’m well into week 6 of my 12-week running plan that should get me back to running 5k or more after...