10K Advice - sub 40 mins

[Matt F]

Due to being away over Easter I had to delay the 2000s to Day 6. I've read on another thread that the period between Day 3 and Day 10 is the most important, so I'd planned to keep this constant, taking out Days 13, 16 and 17 to catch the time up.

Is this a suitable adjustment, or should the 1000s be further away from the race day to ensure recovery?

[TheEd]

OK .. we will try something different if your legs recover this week you can do the session this Thursday .. 1000's Thursday and till then do easy 30 to 40 minute recovery runs

easy run Saturday and 75 minutes Sunday

then back on routine the next week with a paced run or race on the Saturday

Would this be fine with you?

TheEd

[Matt F]

Sounds good - only tweek is that the race is on the Sunday.

[TheEd]

that is not a problem as we only alternate the last few days

so continue as normal for now

Cheers

TheEd

[Matt F]

6 x 1K - Target 3:50 per K

Time Av Hr Hr after R60
3.45 163 116
3.42 165 122
8 Minute interuption to training session
3.45 165 113
3.47 168 117
3.50 171 129
3.48 175 132

[Stats from previous period]

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

Had a really good session and comfortably beat my target. The only problem was that I was interupted mid-session for 8 minutes - how big an impact does this have?

[TheEd]

Hi Matt

nice session .. and yes, the 8 minute rest would change things

take a look at the lower recovery heart rates

this is a 5000m session with the intention of creating different stresses to that experienced in the 10k session and the shorter rest achieves that objective

it is still a good session though

TheEd

[Matt F]

Activity since last post:

3 x 1K rowing machine tempo ergos and gym session - Av HR 155

Longest Run: 68 Mins - 8 Miles at Av Hr 140

5K Paced run - Target 4:01 minute Ks with no more than 25s lost on hill

Time / Av HR
3:59 / 156
3:57 / 165
4:18 / 172 [Hill]
4:12 / 171
3:58 / 176
20:24 Av Pace: 4:05 - ~30 secs faster than previous period
HR after 60S 132 Bpm

Still building up to 10K race on Sunday, target sub 41 Minutes.

[TheEd]

Looking forward to it for you Matt

TheEd

[Matt F]

Woo Hoo, got under 41 in some seriously hot conditions - not used to that here in England.

10K Race - target sub 4.06 per K

New PB! 40:52

Time / Av HR
4:01 157
4:06 168
4:06 173
4:07 173
4:09 175
4:03 177
4:05 178
4:11 175
4:06 181
3:57 185

Some really tough moments and I nearly gave up at two points, but managed to dig in and pulled back the time in the last K.

Gained 55 seconds in the last period, so one more push to gain the same again in the next 3 weeks.

Matt

[TheEd]

Congrats Matt

do focus on recovery now as this is very much a run realised on ability and not an abundance of training

so with consistency and patience new horizons are certainly dawning

TheEd