10K Advice - sub 40 mins

[Matt F]

I've been reading a number of the threads on this website and wondered if you could assist me in my training.

I've been running on and off for about 15 years and want to step up to the next level, my stats are as follows:

Age: 29
Half Marathon PB: 1.39
10K PB: 42.36 (Nov 2008)
Resting HR: 44ish
Max HR: not seen it go above 182

Planned races
- 05.04.09 (end of 2nd set) - target 42 mins
- 26.04.09 (end of 3rd set)
- 12.05.09 (end of 4th set)
- 20.05.09 (end of 4th set) - target sub 40 mins

I've gone through one set of your training programme about half way between sub 40 & sub 45 (results below), but I'm struggling to fit in all the easy running sessions. I've just started the second set and am trying to follow the plan to the letter, but I'm feeling a bit of pain in the outside of my right knee by day 7 so I've skipped the 10K easy to rest up for the 6 x 1Ks tomorrow - any suggestions?

4K Time Trial

3.59
4.02
4.15
4.07

5 x 2K Circuit

8.23
8.29
8.29
8.25
8.34

Bought Heart Monitor!

6 x 1K Circuit
AV HR HR after 60 secs
4.02 164 98
4.00 161 118
3.59 165 128
4.02 168 127
4.03 170 132
4.02 172 128

5K Time Trial

21.52 - hilly run, but felt under par - very disappointed with result

10 x 400s
AV HR
85 159 Into wind
90 166
93 166 Into wind
90 163
93 167 Into wind
93 161
95 165 Into wind
92 166
97 167 Into wind
93 166

10K Time Trial

45.45 - Very very hilly 10K route (flat equivalent 43½ ish)

5 x 2K Circuits - second set

AV HR HR after 60 secs
8.19 156 97
8.17 164 106
8.18 167 111
8.16 169 115
8.14 172 116

Sorry for the information overload. Thanks in advance for your help.

Matt

[TheEd]

Hi Matt and welcome

these are one set of forums where information overload is good

you mention that you are struggling to cope with the easy runs, what weekly mileage were you doing before starting on the programs, please?

you mention being active for 15 years, what kind of routine were you used to and what was your longest run?

if you have been reading other threads you will see that the strength of the programs are the quality sessions, so with that said we are able to shuffle things round to accommodate something else on your easy recovery days, be it cycling or swimming or even a simple walk.

The importance is to dedicate a time slot to achieve consistency

your quality sessions look consistent with achieving a 42 minute 10k however how far is your longest run?

where are you now in your training, just after the 1000's?

We can start working together towards the 10k next week and then we can reassess after that and see what can be achieved

sub 40 is a good goal

TheEd

[Matt F]

Hi Ed

My problem is that I'm struggling to fit in the time to do the easy runs. Previously wasn't doing a massive number of miles - checked my stats between Sept & Feb and it varies between 15 and 23 miles per week (generally a couple of mid length runs (6-8 miles) and some hill intervals).

I've played field hockey for years and did running as fitness and now I'm keen to park the hockey and step up the running. The only running constant is that I've done the Great North Run for the last 10 years, in an average time (in both senses) of 1:47.

In terms of longer runs, I've done an eight mile run once a week for the last 4 at an easy pace Av HR 145 in place of a number of the easy runs. On Sunday I did the 1½ hour easy run in the hills of Northumberland - due to strong winds and hills I only covered 9 miles though.

I've got the 1000s tonight and plan to aim for under 4.00 per km.

Matt

[TheEd]

OK .. let's get the feedback from the 1000's and then we can see where you at there

do note, that your running is determined by how much you put in and you could probably skip a few easy runs if time does not allow and still achieve a sub 40 however if you don't achieve a goal then you shouldn't be disappointed

on looking at your background and the little running you have been doing, I do think that sub 40 should be standard practise and that with time I think you may re-evaluate what you could achieve as a runner

but for now look to enjoy and see what comes of the program

with feedback etc we can shuffle round

you have done the 90 minute run however this is not a distance I would recommend for you in training after 2000's and before 1000's

we can discuss such things after this cycle

Cheers

TheEd

[Matt F]

Hi Ed

Had a really good result for the 1000s in terms of time - HR recovery could have been a bit better but I'm putting that down to the fact I really pushed myself??

Time Av Hr Hr after R60
3.47 161 120
3.52 166 122
3.56 167 128
3.56 169 133
3.53 171 139
3.56 173 142

Do you have any suggestions for training to the end of this set (and my first race of 2009 on 5th April) or should I just follow the sub 40 programme through to its conclusion?

Also I'm really keen to incorporate a weekly indoor rowing session into the programme. I've been doing 6K or 8K intervals (2K repeats) at the gym once a week in place of a recovery session. My only concern is that this is pretty high intensity in terms of HR and I don't want it to impact on my running [I have a 10K run, 5K row combined time challenge coming up with some friends!]. Not felt any negative effects in the last 5 weeks, but wanted some input.

Thanks

Matt

[TheEd]

Hi Matt

you into the 2nd week of the cycle so you may as well run it down till the race on April the 5th

with regards to the row session, it would be better not to do the session a day before and a day after the 2000's and 1000's

as this may have a negative longterm impact on your recovery

you already showing improvement in your 1000's

TheEd

[Matt F]

5K Paced Run

Time Av Hr
3.59 153 Downhill section gained 5 secs
4.05 165
4.28 171 Steep Hill
4.13 171
4.08 173

Total: 20.53

My target was to beat 21 mins, but I really wanted to be a bit quicker than that - I took a minute off my time from 3 weeks ago which shows some progress. To achieve a 42 10K, I assume that I should be running less than 20.30 5K - I'm not that far off if you take out the hill!

I've adjusted my programme by a day to fit in an 8K row in tomorrow and will drop back on to day 13 on Monday (1Hr Easy).

Matt

[TheEd]

30 to 40 minute on Monday

then continue with program

give it a little longer and then we will know where u stand and your 10k shape

cheers

TheEd

[Matt F]

40 Mins Easy

4.7 Miles

Av 8.30 Mins / Mile

Av HR 133

[Matt F]

10 x 400m Circuits

Target: 88 sec per 400m

Time/Av Hr/Hr after R60
85 150 102
83 156 115
87 158 120
88 158 124
87 157 117
89 157 Watch error
87 158 Watch error
88 159 133
88 162 131
90 159 Watch error