10 K Training Programs for 5 K Specialists

[TheEd]

Hi JR .. we would need to look in to how to have the effort on race day being perfect, as this is the whole plan of the program, to run well on the 'given' day

monitor your recovery after paced runs and the slightly longer runs .. morning pulse and simple things of feeling of legs walking up stairs etc

may take a little time to get the answer but we can inquire .. age does play an important role .. I need to write more articles for Masters (Veteran) athletes relating to coming back after injury (or a long break) and running slower coming back as we de-train significantly when not running for whatever reason and whereas we may get results while training that looks good, somehow the body does not absorb the training as well and begins to 'tail off'

so provide feedback and we can see what is occurring

TheEd

[TheEd]

Hi JR .. we changed IP address recently and a post of yours may be lost

could you please re-post if this was the case

TheEd

[J.R]

Hi JR .. we changed IP address recently and a post of yours may be lost

could you please re-post if this was the case

TheEd

Hi TheEd,

Just some easy running for the last 2 weeks and a down week this week then I will move onto Week 1 on 1 May.
Some self assessment

Cheers
JR

[TheEd]

grand JR .. hope all good with you

TheEd

[J.R]

Good day TheEd,

I trust you all good. Just sorted myself out in the last couple of months iro low iron intake, running adjustments and now back on track.
Down to 1 quality day on Saturdays (fartlek intervals) and recovering much faster.
Increased my weekly rest days to 2 and recovering much faster.
Based on my changes can we do Saturdays quality days only (30 minutes).
Fridays and Sundays are strategically placed rest days.
Wednesdays or Thursdays are 10 km - 15 km long runs. The other days are 30 minutes x 4.
Last 5km time 2 weeks ago was 24:00 in Zone 5 (average).
Last went sub 20 for 5 km (19:36) in 2019 at age 55. Would love to get back there again.

[TheEd]

hi JR and welcome back .. great to hear you sorted the iron deficiency out ..

how would you like to proceed?

TheEd

[J.R]

Good day The Ed,

I used the 5 x 2km workout every Saturday for the last couple of weeks and eventually got my 5k time down to 22:47.
Shall I continue with the same workout?

Cheers
J.R

[TheEd]

Hi JR, it has been a while

after using the schedule for 3 or 4 cycles it is recommended to have a short off-period, a week is even OK, then 1 week of build-up and then return to the schedule

by doing this you should gain and you could then re-arrange the pace of the 2k session

often it is about the body absorbing the training and not necessarily of making the pace of the sessions harder

hope this helps

TheEd

[J.R]

Hi The Ed,

I did 2 x 3 weeks of the program (after the 3 week build up period) with 1st cycle week 2 Parkrun in 23:01 and then week 3 Parkrun 24:48.
2nd cycle week 2 Parkrun in 22:40 and then week 3 Parkrun 26:20.
Same issues as before. I seem to perform better on the second weeks (even while holding back as advised on the schedule) and stale on the 3rd's.
Recovery seems to be an issue for me at age 59.

One day a week quality workout works best for me on Saturdays with 4 easy days recovery as per below.
Mondays to Thursdays 30 minutes very slow at average 7:00 per km, Fridays and Sundays OFF, Saturdays Long run 60 minutes including fartlek intervals at average of total run at 05:15 per km with the faster sections at 04:20 per km.

What if I condense the program to 2 weeks then 2 weeks recovery and repeat or what would you suggest?

[TheEd]

Hi JR .. most interesting

currently we are running a training group of up to 30 'runners' .. 80% women and 80% over the age of 40. They would be training on the 10k training program format. On occasion, it happens that the runner also runs better on week 2, when that happens, I try not to follow on to try achieve it on week 3.

give the cycle another go and then we can see what we can do thereafter

your 22 minute 5k should be pleasing

TheEd