10K Advice - sub 40 mins

[Matt F]

Resting HR: 45 BPM
Max HR: ~190 BPM
Weight: 10 stone 10 pounds - 81Kg
Height: 6ft 2" - 1.88m

[U]2000s - target 4:06 / K/U]

Time / Av HR / HR after 60s
8:12 [4:06; 4:06] / 166 / 110
8:13 [4:06; 4:07] / 168 / 115
8:09 [4:04; 4:05] / 174 / 130
8:07 [4:04; 4:03] / 179 / 136
8:08 [4:03; 4:05] / 184 / 142

I'm currently running easy runs at 135 BPM at between 8.30 and 9.00 minute miles. Sorry for jumping between km & miles - have always done things in miles until working towards a good 10K time.

Matt

[TheEd]

coming along nicely

this is a good session, very consistent

your 135 bpm easy runs is quite a good assessment

however for runs over 1hr drop the pulse to around 130 bpm .. of course any hills will alternate this

in doing these sessions the idea is not to raise the pulse to 130 or 135 but to keep it below that range, as you become fitter and stronger you should begin to run the same pace at 10 bpm lower

so this is a gauge to avoid over-training .. easy & relaxed is just that

when do you have 5k paced planned for?

your best sessions to do are the 2000's .. this develops speed endurance in the best way

keep the easy runs easy and as you develop so too will your endurance

I would also hazard a guess in saying that you are able to finish stronger more due to experience now

you are able to endure the pain more by the looks of it

I would say you hit your most stressful area after the 3rd 2000m this is when your pulse raises above 170 .. I would hazard a guess to say your drop off comes around 175 and previously when the fatigue set in you would back off

now you seem to be pushing your pulse to higher levels

this shows the mental strength being developed, of course with more aerobic development you do change when this 'turnpoint' can occur but only slightly, there is so much more to these programs however we have to do it by the numbers to get the results

I always try to keep it simple .. don't try do things ahead of what the program has achieved .. so with further development you can become more specific

you achieved 40.52 the last time ( correct? ) so there is no reason why sub 40 can't be on after as little as 2 cycles

but very interested to see what a 5k paced will bring for you if you start out comfortably building your hr up to 170 to 175 by 2km and then keeping it there for the next 3km (between 170 and 175)

interesting training times ahead

:tourist:

TheEd

[Matt F]

Thanks for the detailed feedback. Yes I achieved 40:52 and 40:46 in the last training period.

I've got the 1000s on Saturday. Then I'm substituting the 5K paced run with at 3.5 Mile Grand Prix Handicapped Race that the local running club has arranged on Tuesday. I'll set my watch to km so that I can record my 5K time. As far as I am aware it is a very flat course, so I will be going for a sub 20 min 5K time.

Matt

[TheEd]

give it a go

good stuff

TheEd

[Matt F]

Hi Ed

The race didn't go to plan this evening. I thought that I could comfortably run at 4min K pace, but my heart rate was right up to 175 bpm after 1K. I really suffered in the last K½.

K / time / HR / Comment

1 - 3:57 - 166 - Slightly downhill
2 - 4.03 - 177
3 - 4.07 - 182 - Delayed by other runners in narrow section (7 secs)
4 - 4.09 - 182 - Delayed by other runners in narrow section (5 secs)
5 - 4.15 - 182 - Really began to struggle at start of this K
5K time: 20.32
5.75 - 3.05 - 184 - Pace 4.11 per K

Total: 23.37

My resting heart rate was nearly 20 beats a minute higher than normal before the race which was strange. I was putting it down to the nerves of the race, but also I've felt a bit run down over the weekend?? Don't know if this effected my performance?

Matt

[TheEd]

racing does come down to experience but the good thing is that experience can be gained

don't read too much in to everything in a negative manner

the elevated pulse can definitely play a role however more so if it is in the morning

a raised pulse before racing in a way is a good thing however 20 above normal is more towards negative anxiety which very definitely can affect performance

pleas let me know how you feel over the next couple of days and hopefully you don't come down with anything

Cheers

TheEd

[Matt F]

Thanks for the reassurance. Checked my HR this morning and it was back down to normal.

I'm hoping it was just anxiety, although this is something I don't normally suffer from.

I'm following your programme through to the end, although I don't have a race this period (I'm hoping to re-run a local 10K race route over the weekend). Day 1 of the next set is Wednesday 21st October, so I'll report back after the 2000s to see how I'm fairing!

Matt

[TheEd]

no negative after effects .. like sore legs or sniffles?

Till later

TheEd

[Matt F]

It's weird because I feel back on track now.

You will probably object, but I've mixed up the programme (only because I don't have a race!) I missed the 1000s because of feeling run down over the weekend so I swapped it with the 400s:

Nr / Time / Av HR

1 / 3.55 / 154
2 / 3.54 / 162
3 / 3.52 / 167
4 / 3.52 / 167
5 / 3.55 / 171
6 / 3.54 / 173

In hindsight I could have gone a bit quicker, but didn't want to push too hard after the way I felt during Tuesday's race. After a km my HR was around 160 bpm rather than 175 bpm on Tues??

[TheEd]

OK .. back on track

where are you now and what are planning for your forward action?

Cheers

TheEd