10K Training Plans

[TheEd]

the 1k session is normally 10 seconds per k quicker than the 2k session

so you can look to do around 4.10 per k

enjoy

TheEd

[glenn10]

the 1k session is normally 10 seconds per k quicker than the 2k session

so you can look to do around 4.10 per k

enjoy

TheEd

So, we were very successful tonight - felt really easy, even the first two where I was far too fast, and actually forced myself to slow down after these two, and again after the forth, which is why there are two such apparent steps in times between the 2nd/3rd and 4th/5th iterations. Managed to get the last two spot on to the 4:10 target though, so very pleased with that!

Legs were just starting to tire on the last lap, and are quite heavy now, but sure they will recover for tomorrow. Here's some splits:

1KM - 3:55
2KM - 3:55
3KM - 4:04
4KM - 4:05
5KM - 4:10
6KM - 4:10

[TheEd]

OK .. let's recover now .. don't look too far ahead and try consolidate

don't make plans according to how you want to run in the future

back off on all intentions and go for a simple run tomorrow

20 to 30 minutes and Rest Friday

please provide feedback and think of everything not related to running for distraction

onwards

TheEd

[glenn10]

OK .. let's recover now .. don't look too far ahead and try consolidate

don't make plans according to how you want to run in the future

back off on all intentions and go for a simple run tomorrow

20 to 30 minutes and Rest Friday

please provide feedback and think of everything not related to running for distraction

onwards

TheEd

Went for an easy 30 minutes on Thursday, had a nice rest day on Friday, and then did the 5K yesterday. Ran with a completely empty mind, and ended up with a good time and feeling brilliant for it. First time since my half marathon debut (February 2008) that I actually got a proper endorphin rush after finishing a run; which is a better thing than the actual run!

Plan to do an easy 1 hour this evening when the sun goes down. With the race on Friday, which sessions should I be aiming to do this week? Presumably we'll be looking to do the track session Monday or Tuesday?

[TheEd]

no track session this week .. nice to hear you feeling good, now to convert it into a decent race

on Tuesday you can do 3 x 6 minutes at 75% effort max with 2 minutes easy in-between

then roll it down to the race

over to you

TheEd

[glenn10]

no track session this week .. nice to hear you feeling good, now to convert it into a decent race

on Tuesday you can do 3 x 6 minutes at 75% effort max with 2 minutes easy in-between

then roll it down to the race

over to you

TheEd

Hi Ed,

Was a really positive race yesterday. It was very hot, so the time wasn't spectacular, but I paced myself really well - and beat a guy who always goes past me in races. Last year he beat me 2 times from 3 races (including doing a 89 minute HM when I did a 92), and this year has beaten me in 3 out of 3. Until yesterday - I put 30 seconds between us yesterday so am really positive about where we are going :laugh:

I also, at the advice of a friend, did not look at my watch at any point during the race, and just ran as fast as I felt I could. Really pleased with the following splits:

1 3:46 -- 3'46"/km
2 7:49 + 0:17 (-8%) 4'03"/km
3 12:03 + 0:11 (-5%) 4'14"/km
4 16:30 + 0:13 (-6%) 4'27"/km
5 20:57 + 0:00 (0%) 4'27"/km
6 25:34 + 0:10 (-4%) 4'37"/km
7 30:06 - 0:05 (1%) 4'32"/km
8 34:49 + 0:11 (-5%) 4'43"/km
9 39:32 + 0:00 (0%) 4'43"/km
10 44:10 - 0:05 (1%) 4'38"/km

I've got four weeks now until the next 10K, over the same course, and I know the runner I'm targeting next time (I stayed with him until 5K but he then put a minute on me after that)...

What should I look to do next week, before starting the cycle?

[TheEd]

firstly congrats on reaching the 'positive' milestone .. this is important

tomorrow take an easy recovery run and then Tuesday you can look at doing a longer run up to 75 minutes .. nice an easy

then we can look to go forward

will await your feedback

TheEd

[glenn10]

firstly congrats on reaching the 'positive' milestone .. this is important

tomorrow take an easy recovery run and then Tuesday you can look at doing a longer run up to 75 minutes .. nice an easy

then we can look to go forward

will await your feedback

TheEd

Hi Ed,

Did an easy 30 minutes on Saturday to stretch the legs after the race, an easy hour on Sunday night, and just completed an easy 75 minutes tonight. All feeling very good - was a little stiff after the race on Friday but have stretched it out now! Feeling comfortable and excited to go forward - what's the plan for the rest of this week?

Next 10K race is August 2nd, so 3.5 weeks away.

[TheEd]

glenn .. you can look to do the 5 x 2k session tomorrow

pace = 4.20 per k (8.40 per 2k)

Rest 90 seconds

please provide feedback

and enjoy the session

TheEd

[glenn10]

glenn .. you can look to do the 5 x 2k session tomorrow

pace = 4.20 per k (8.40 per 2k)

Rest 90 seconds

please provide feedback

and enjoy the session

TheEd

Did this today, and felt very strong again. Heat got to me a little at the end, which broke my concentration a bit; but was way ahead of the schedule so didn't try and push too hard and just focused on the next corner, rather than the whole 10K.

2K - 8:17
4K - 8:27
6K - 8:39
8K - 8:50
10K - 8:57

Anything exciting on the menu for the weekend?