10K Training Plans

[TheEd]

it would be great for you to get this session in

warm up then 5 x 8min paced at 75% effort with 2 min easy in-between

Depending whether you will be doing another cycle on the build-up will determine what you do after this fartlek session

how are you finding all the running, has it has the desired effect?

You must also keep the 1hr 'bread & butter' as part of your running when moving onto the 10k program, so where it says "easy day of 30min running", this will now become 60 minutes.

This will now assist in your aerobic recovery from harder sessions and races

TheEd
ps.. do ask for clarity on what has been mentioned, if needed

[glenn10]

I am probably going to go through the Build Up again once I get to the end - my next big race is at the end of March (Hastings Half Marathon); so I am assuming I have the time to go through the Build Up one more time before starting a hard couple of months in early/mid January?

I did the 5 x 8 min as part of the programme (I am listing the day of the program in brackets to the left of each day) on Monday.

At the moment I do feel as if I'm running way within myself, I had to try very hard to keep myself from doing each of the 8 min parts of the fartlek too fast - I'm feeling 'running fresh', and my sleeping patterns have gone back to normal so I'm definitely feeling alot more recovered and alot better about running than I was in November after my last half marathon where the lack of results was making me feel like chucking it all in!

[TheEd]

This is so good to read (about your running feeling better). Magnificent to see that it has achieved the purpose of the Build Ups intent

most pleased, as this will provide a good foundation

plenty of time before event and also time to enjoy a grand festive season

pleasing to read

TheEd

[glenn10]

This is so good to read (about your running feeling better). Magnificent to see that it has achieved the purpose of the Build Ups intent

most pleased, as this will provide a good foundation

plenty of time before event and also time to enjoy a grand festive season

pleasing to read

TheEd

Back from my three days off in NYC - had a tiny run last night once I got back off the plane, and have now just dropped back into where I left off on the training plan:

Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)

The Build Up Period
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) 1 hour
(18) 5 x 8 mins Fartlek
(20) 40 - 50 mins over hills
(21) 75 mins easy

Am I then just okay to restart the build up period one more time - seeing the half marathon I'm training for is the last week of March will I wanting to be going through the build up 3 times before starting the 'real' schedule, or how many times should I be looking at going through the 'real' schedule before peaking?

[TheEd]

Hi Glenn, this time of year can be quite difficult to maintain a full blown training cycle, so the Build Up does serve a decent purpose now

what is recommended is to have a fast run at the end of this build up cycle, such as a 4k time-trial or something tempo related

as for your training towards the half, each athlete tends to be different, so after the next build-up cycle you can consider doing a 3 week 10k cycle to see how the body responds to the training and from this we can assess how you are responding and can further plan towards the future events.

The approach must be as experienced runner opening a new adventure

it should be fun

TheEd
ps.. please ask questions for clarity

[glenn10]

Hi Glenn, this time of year can be quite difficult to maintain a full blown training cycle, so the Build Up does serve a decent purpose now

what is recommended is to have a fast run at the end of this build up cycle, such as a 4k time-trial or something tempo related
as for your training towards the half, each athlete tends to be different, so after the next build-up cycle you can consider doing a 3 week 10k cycle to see how the body responds to the training and from this we can assess how you are responding and can further plan towards the future events.

The approach must be as experienced runner opening a new adventure

it should be fun

TheEd
ps.. please ask questions for clarity

Just a quick follow-up - does the quick 4K run at the end of the build up refer to the end of each iteration of the build up (i.e. I should do a fast 4K next week); or at the end of the whole build up (i.e. in another 3 weeks time?)

I agree with what you're saying above - I feel ready to do some fast work, so will go through the build-up once more and then try and hit the fast stuff for a period and see how it goes!

What I hope to be able to achieve next year are:
Goal: sub 90 half (current PB 92); Stretch goal: into the 86's
Goal: sub 40 10K (current PB 40:40); Stretch goal: into the 38's
Goal: sub 18:30 5K (current PB 18:43); Stretch goal: into the 17's

Do you think these look do-able?

[TheEd]

The 4k next week

Your goals look decent and we will soon know how things are going, coming off the build up you will find the first 2k session quite tough (this is normal) by the 1k session things start feeling easier.

Some runners have a big change while with others it takes longer

enjoy

TheEd

[glenn10]

The 4k next week

Your goals look decent and we will soon know how things are going, coming off the build up you will find the first 2k session quite tough (this is normal) by the 1k session things start feeling easier.

Some runners have a big change while with others it takes longer

enjoy

TheEd

Thank you - which day should I do the 4K trial on, seeing that I am now on day 17 of the program, and have the following planned for this week:
(17) Wednesday 19th - 1 hour
(18) Thursday 20th - 5 x 8 mins Fartlek
(20) Friday 21st - 40 - 50 mins over hills
(21) Saturday 22nd - 75 mins easy

[TheEd]

you can take a Rest Sunday and then do the 4k on Monday

then start up with the Build up again

will this be suitable?

TheEd

[glenn10]

you can take a Rest Sunday and then do the 4k on Monday

then start up with the Build up again

will this be suitable?

TheEd

That would be perfect, thank you =)