10K Advice - sub 40 mins

[Matt F]

Aborted 5 x 2K Circuits

Time / Av HR / HR after 90s
7:57 [4:00; 3:57] / 155 / 100
8:00 [4:00; 4:00] / 163 / 107
8:03 [4:03; 4:00] / 167 / 112
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I took your advice and tried to pace myself for the first three laps with a view to speeding up for the last two. My interval training has been utilising a 1K circuit around the block, which is convenient but there is a fair incline to the halfway point, which I think adds about 5 secs a lap. I therefore set my watch to 4.00mins per km. It turns out that even this was too fast and although I paced myself really well and tried to hold back I didn't feel that I could complete two further circuits at the same pace, so I aborted the session.

The only race that I have in the next 5 weeks is a 5K race next Sunday, so I'm going to play around with the training for the next two weeks with a view to improving my endurance. Any suggestions? I was thinking sessions such as 5 miles slow, followed by 3 miles just slower than race pace might do the trick. I also plan to have another go at the 5 x 2K circuits at a slightly slower pace.

Matt

[TheEd]

Hi Matt

the 5 x 2k session is probably the most important session of the 10k training programs and we recommend that you complete the set if you are able to, even if it means running at a slower pace

you achieved this on the 13-04-2009

you need to find a suitable pace to start at

please ask further questions if need be

TheEd

[Matt F]

Hi Ed

I've had a nice break from hard running over the summer and have come back refreshed.

I'm 4 weeks into my training and am in around 42 mins 10K shape. I clocked 42.57 in a race a few weeks ago and I've just started my second set of your training plan and managed a consistant 8.20ish for the 2000s.

Definitely, definitely going to go sub 40 mins at a flat course in early November.

I've a couple of questions that I wondered if you could help me with.

1. Running technique: I've always run with a fast foot fall. Today I tried stretching out and had much fewer steps but similar pace. I'm a tall guy 6ft 2. Is there a recommended technique for greater speed, or is it just personal preference? Also, when I'm feeling fresh, or doing sprints I run on my toes, but when I tire I am more flat footed - any comments, or is this normal?

2. ½ marathon training: After I've achieved sub 40 min 10K :please: I'm planning to shift focus to ½ marathon training. Can you adapt your training programme to meet the needs of the ½?

Thanks

Matt

[TheEd]

welcome back Matt

by chance did you take a look at the

Build Up program

provided, as this is considered the ideal structure to follow when on the programs.

as for technique .. each runner is individual and I am not a believer in meddling with the natural gait one has developed through life and with running it always sorts the runners out in to the most effective 'form' for each individual

there are a few things related to arm carriage which can make running better and safer however the changing of the biomechanics can lead to injuries if one is not cautious

run naturally and focus more on your arm and hand carriage

[SIZE="1"](yes, another article which needs to be written one day)[/SIZE]
regarding the 1/2 .. all that needs focusing on is the longer run on day 6

How close are you to sub 40 currently?

Cheers

TheEd

[Matt F]

Hi Ed

I've looked at your build up programme before, but on this occasion I had to jump straight into the 10K programme to get a reasonable time in a race (luckily I didn't pick up any injuries).

I think if I ran a 10K tomorrow I could do 42 minutes.

I'm training towards a flat 10K race in exactly 2 rotations of your plan (today is Day 1). I have two questions please:

1. Is it impoortant to do recovery runs on the days immediately after a run. I am finding that I am struggling to walk quickly let alone run in the two days following a hard run.

2. I need to gain 1 minute per rotation and am concerned that if I don't nail the 2000s I'm going to struggle. Any suggestions?? Would you recommend re-doing the 2000s if my performance isn't good enough.

Thanks


Matt

[TheEd]

no no Matt

you must understand one thing ... natural ability cannot be measured and must not be underestimated

you may train in the first cycle as much as up to 10 seconds slower per k in the 2000's than race pace and still achieve a faster pace on race day

this is due to the body's natural ability to convert training that it absorbs into results

when you starting out as you are now, you cannot rush the process, do the cycles and even if for the first cycle you only train at a 42 minute 10k pace your body will benefit

if however you train too fast and you feel you can't walk after a session then you killing the natural ability

This is what I shall say for now and I would like you to ask questions relating to what has been written here

step by step in the right manner and you will get results

the other way can lead to sickness or injury or even both

Over to you

:jive:

TheEd

[Matt F]

Hi Ed

I meant 'races'. I've done a couple of really tough long races recently and have pushed myself pretty hard (one was the Saab Salomon Turbo X 10 Mile Trail run at Sheffield - never seen so many hills or so much mud)

Your training plan kicks in again the day after the race and this is the day that my legs are feeling sore. The rest of the cycle is working really well and I'm feeling really strong - definitely not pushing too hard. I just wondered if there was a specific benefit of training the day after a race?

Matt

[TheEd]

OK .. .. that is different

if you race on Saturday .. you should have 3 days easy after the race with Tuesday Day 1 being easy but up to 75 minutes

so if you run on Sunday then you take Monday & Tuesday easy with 1hr on Wednesday

this should be more helpful in returning to the cycle

however ideally you should not continues on the cycles for more than 3 to 4 months before having a down period or a race period before going through the off cycle and then the build-up etc

this is ideal in developing to new levels and often moving to a stronger level

please ask for clarity if anything not clear

Thanks

TheEd

[Matt F]

Hi Ed

Just had a really good 2000s session: target 8:12 / circuit, actual 8:08 av; comfortable heart rate [note: incline on 1K repeat circuit, so the time is a bit better than it looks].

In contrast to my training in the spring I was strong at the end of the session and my last 2 circuits were my fastest. This is what I am looking to build on and I think is as a result of doing some longer runs (a relaxed half marathon (including training) and slow but hard 10 mile trail run).

What speed/heart rate and distance would you recommend for the long run to help build on this endurance strength??

Many thanks

Matt

[TheEd]

nice going Matt

is it possible to provide feedback regarding heart rates during 2000m session, please?

and then I can provide the hr for the easy runs a little more accurately

cheers

TheEd