10 K Training Programs for 5 K Specialists

[J.R]

Good day TheEd,

Starting at sub 55 minute schedule due to persistent stomach virus with toned down version:

Last 3 weeks as follows: 06/02/23 - 26/02/23

Monday 30 minutes
Tuesday 65 minutes
Wednesday 30 minutes
Thursday 45 minutes (includes 2 x 2K @ 5:20 pace)
Friday Off
Saturday 60 minutes
Sunday 30 minutes

Monday 30 minutes
Tuesday 65 minutes (Includes 3 x 1K @ 5:07 pace)
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Pace run 5K @ 27:15)
Sunday 30 minutes


Monday 30 minutes
Tuesday 30 minutes (Includes 3 x 5 min fartlek)
Wednesday 30 minutes
Thursday 30 minutes
Friday Off
Saturday 30 minutes (includes 5K @ 25:38) took it easy as my right hip flaring up from gardening on Thursday.
Sunday Off


I will move onto Sub 50 min..

[TheEd]

Welcome back JR .. hopefully we can get you moving in the right direction

don't be i a rush to up the training tempo, as it is often better to get results of the easier training before upping the level

here's to future success

TheEd

[J.R]

Good day TheEd,

Period 27/02/23 - 05/03/23

Monday 30 minutes
Tuesday 60 minutes
Wednesday 30 minutes
Thursday 45 minutes (includes 2 x 2K @ 5:00 pace)
Friday Off
Saturday 75 minutes
Sunday 30 minutes (felt well rested)

[TheEd]

nice JR .. do you have any heart rate data you would like to share

TheEd

[J.R]

nice JR .. do you have any heart rate data you would like to share

TheEd

Hi ThEd,

Easy runs still 120 - 126 taken manually once a week (after each easy run) at pace 06:00 to 06:30 per km (depending on gradient of running surface).
I'm done with HR monitors and run only on feel.
Morning resting HR can be as low as 38 - 52 bpm dependent upon recovery and lifestress, sleep, caffiene intake, etc.

[TheEd]

Hi JR .. great to hear all going well .. back in the day we worked off the 'rule of thumb' equation of easy run 1 minute slower than current 10k pace up to 1hr or 18k then 20k and more we worked on 90 seconds per k slower than your current 10k pace

enjoy TheEd

[J.R]

Good day TheEd,

Period 06/03/23 - 12/03/23

Monday 30 minutes
Tuesday 65 minutes (Includes 3 x 1 K @ 4:53 pace)
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Pace run 5 K @ 24:55)
Sunday 30 minutes

[TheEd]

coming along quite nicely JR

I would recommend increasing the 3 x 1k to 5 x 1k at the same pace (4:50 to 4:53)

how did you feel during the 5k paced

TheEd

[J.R]

coming along quite nicely JR

I would recommend increasing the 3 x 1k to 5 x 1k at the same pace (4:50 to 4:53)

how did you feel during the 5k paced

TheEd

Felt in control with the paced run and surprised at the time achieved as it felt slowish / efforless compared to 3 weeks ago.
This Saturday I will go for it ...5K parkrun.
Will up the 3 x 1k to 5 x 1k in the next cycle at same pace as well as 2 x 2K to 3 x 2K.

Keep well
J.R

[TheEd]

nice .. once you up to 5 x 1k the next step up is 6 x 1k .. no need for further than that and the 3 x 2k is sufficient

have you a 400m track available to you in the future?

TheEd