10K Training Plans

[glenn10]

Hi all - I've followed the training plans on this site for a while now, and while I have had some success my racing now seems to have plateaued and I'm really hoping for any advice anyone is happy to give me.

So far this season, I've ran the following:
5K - 19:41 (PB 18:53 2011)
5 mile - 32:30 (PB)
10K - 42:07 (PB 40:40 2011)
HM - 92:33 (PB)

But feel like I haven't really been racing anywhere near potential. I'm 23, and the guy I train with is 49. When we train we are very similar, it would be difficult to say which of us is the strongest, but this season he has ran a 38 min/10k and a 86 min/HM and it's beginning to make me wonder why!

I'm currently having a few days break after a half marathon on Sunday; and would then normally build back up to running the 35 or 40 minute plan on here, depending on the amount of time I'm expecting to have to run this month. I feel like I train hard, but am just not getting as much out of it as I should.

[glenn10]

To give a little more background information should anyone need it, my Po10 profile can be found by searching for 'Glenn Barden', to show a little more detail about when and where my PBs and good performances have been this year.

And my training log of the last four months can be found by searching for my name on the Nike+ website.

Thanks in advance once again for any help.

[TheEd]

Hi Glenn and welcome to the forums

the programs we provide have a planned off time followed by a Build Up period

do consider taking maybe 1 week of the off period and then 2 weeks minimum of the Build up

do provide feedback so we can guide you back into things

TheEd

[glenn10]

Hi Glenn and welcome to the forums

the programs we provide have a planned off time followed by a Build Up period

do consider taking maybe 1 week of the off period and then 2 weeks minimum of the Build up

do provide feedback so we can guide you back into things

TheEd

Hi (The)Ed, and many thanks for linking to these! I will go through the 'off period' schedule for the time being and will update on how this is going. With regards to tonights session '30 to 40min easy and totally relaxed – at ease through out' - as stupid as this may sound - how fast does that mean, and how does this compare with tomorrows session of '30min easy run'?

My Half Marathon on Sunday was 1:36, and my last 10k in October was a 42:07 - do these times determine how fast I should run these sessions?

Apologies for the volume of questions!

[glenn10]

So, have done the first two sessions from the 'Off Training' period:
Date - Distance - Time (Pace)
Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
Friday 16th - 4.21 miles - 30:46 (7.18/mile)

Is this the right sort of pace? I think my Nike+ records about 5% too far, so may need to take this into consideration when thinking how fast this was!

[TheEd]

Glenn .. the pace in this session can be compared to a stroll if you were walking .. except you are running

during the off period let things go .. enjoy the scenery and express freedom

let all your worries go and try to achieve release

now how does that sound

TheEd

[glenn10]

Glenn .. the pace in this session can be compared to a stroll if you were walking .. except you are running

during the off period let things go .. enjoy the scenery and express freedom

let all your worries go and try to achieve release

now how does that sound

TheEd

Makes sense - I'll give it a go and let you know how I get on this time next week Thanks, TheEd!

[glenn10]

So am taking it nice and easy on your advice, presume I am okay to just follow the rest of the program through as is written on the page you linked? (It won't let me link back!)

Date - Distance - Time (Pace)
Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
Friday 16th - 4.21 miles - 30:46 (7.18/mile)
Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
Sunday 18th - Rest
Monday 19th - 5.22 miles - 40:08 (7:41/mile)

[TheEd]

after 10 posts you should be able to link

do you use a heart rate monitor and how do you 'gauge' your 'easy' runs?

Thanks

TheEd

[glenn10]

I normally guage an easy run based on a mixture of the pace I'm running, and how I feel while running it. I don't currently have a heart rate monitor, but would be more than happy to get hold of one if its something you'd recommend to get the best out of me?