10K Training Plans

[glenn10]

to be absolutely honest, with the weather the way it is currently (unless you can train on a treadmill) I would play it by ear and not get too fixated on running

I can assure you, running in slippery conditions can cause serious injuries

so (unless you can treadmill) I would recommend backing off with all intensity for now and running when and how you can

(if on a treadmill, then we can look at things differently, so please advise)

Cheers

TheEd

I'm hoping that I should be able to get into work in Central London tomorrow, which should mean I can go running after work, as they're normally very good at getting London cleared up very quickly! If they do, or if I have to go treadmill/indoor track what should I be looking to do?

[TheEd]

consider doing a 4k time-trial if on the treadmill .. remem to set an incline of 1%

we can go onto the 10k schedule from Thursday according to the weather and / or whether you have access to a treadmill for the quality sessions

Cheers

TheEd

[glenn10]

consider doing a 4k time-trial if on the treadmill .. remem to set an incline of 1%

we can go onto the 10k schedule from Thursday according to the weather and / or whether you have access to a treadmill for the quality sessions

Cheers

TheEd

I can definitely get hold of a treadmill if I can't get to the track tomorrow, so that is not a problem!

Very happy to start the 10K buildup! What sessions will be the ones altered to adapt to the half marathon? I'm guessing the long run will need to go up to 2 hours, and possibly adding an extra rep or two where possible to the end of some of the sets?

[TheEd]

Hi Glenn, I have had athletes run very decent 21km races off the 10k training programs (top 62:26) and the only alteration was the long run on the first weekend.

you can get away with only doing 18km in training or you can look to do 25km in training for mental confidence.

So you can increase the long run to 2hrs and it will put you in good steed for future events, however do be careful in how you increase the distance run as you don't want the training to have a negative effect and cause a drop in performance or injuries

there is no need to change the quality sessions, they are suffice

do note as you progress there are very definite changes to the 'old' 10k programs, for instance you don't drop the 1hr runs, so wherever it mentioned 30 to 40 minutes easy, these will now stay at 1hr

and as you progress further there will be an introduction of doubles if you into it as well as TEMPO runs with purpose

so lots to do and achieve

enjoy

TheEd

[glenn10]

Hi Glenn, I have had athletes run very decent 21km races off the 10k training programs (top 62:26) and the only alteration was the long run on the first weekend.

you can get away with only doing 18km in training or you can look to do 25km in training for mental confidence.

So you can increase the long run to 2hrs and it will put you in good steed for future events, however do be careful in how you increase the distance run as you don't want the training to have a negative effect and cause a drop in performance or injuries

there is no need to change the quality sessions, they are suffice

do note as you progress there are very definite changes to the 'old' 10k programs, for instance you don't drop the 1hr runs, so wherever it mentioned 30 to 40 minutes easy, these will now stay at 1hr

and as you progress further there will be an introduction of doubles if you into it as well as TEMPO runs with purpose

so lots to do and achieve

enjoy

TheEd

Fantastic - my confidence in the programmes are absolute - as I said all the way back in November, I used them for my Half Marathon schedule last season, but have now learnt that the easy runs were simply too fast - if I can run a 92:33 while overtraining I genuinely think I can fly this season!

Tracks around here are all still icy, and its far too busy in Central London where the paths aren't icy to attempt a real tempo run, so did a 60 minute easy run tonight.

My only questions on the above are as follows:

1) Should I start the 10K program tomorrow - I'd like the 'long run' to be on the Sunday, and it would be on the Monday if we start on Thursday?

2) Which 10K program should I be aiming for? My guess with the 16:00/4K from last time (http://nikeplus.nike.com/plus/activity/r...o_robotext) is that it should be the 40 minute program?

[TheEd]

we can start on the sub 40 minute 10km program and adjust the speed and pace of the sessions as we progress

if you able to start with Day 3 today on a treadmill then great (5 x 2k at 4.10 perk ) .. if not then put off the start of Day1 till Tuesday and continue and have a long run over the weekend doing 1hr runs in-between

there is not much we can do when the weather plays up

please let me know your thoughts

TheEd

[glenn10]

we can start on the sub 40 minute 10km program and adjust the speed and pace of the sessions as we progress

if you able to start with Day 3 today on a treadmill then great (5 x 2k at 4.10 perk ) .. if not then put off the start of Day1 till Tuesday and continue and have a long run over the weekend doing 1hr runs in-between

there is not much we can do when the weather plays up

please let me know your thoughts

TheEd

Thanks Ed, track is all ready to go for tomorrow. I've had a quick look through the sessions and put the 30/40 minutes back up to 60; and slowed tomorrow's session down as you suggest

Does this look about right:

Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th start with 5x2k R90 8min 20 (4.10 per k)
26th Rest
27th longest run – 2 hours
28th easy day of 60min running
29th easy day of 10k running – relaxed
30th start with 6x1k R60 Pace TBC
31st easy day of 60min running
1st easy day of 1hr running
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K

[TheEd]

6 x 1k should be moved to Tuesday .. let me know how the 2k session goes

will balance the rest after that

Chat soon

TheEd

[glenn10]

6 x 1k should be moved to Tuesday .. let me know how the 2k session goes

will balance the rest after that

Chat soon

TheEd

Have fixed - how do the sessions below look? What should the pace for Tuesdays 1Ks be?

Todays 5 x 2K was interesting - I felt very good for the first 3, but then started to tire on 4 and 5, which I was quite surprised about at that pace and that I only felt I was running at about 90%! Feeling better than I normally would expect to following this sort of session though, which is a good improvement!

Run is here: http://nikeplus.nike.com/plus/activity/r...n_ref_map=

Repetition - Time (pace/km) - Average Heart Rate
1 - 8:06 (4:03) - 194 BPM
Rest - 128 BPM
2 - 8:18 (4:09) - 194 BPM
Rest - 133 BPM
3 - 8:23 (4:12) - 195 BPM
Rest - 146 BPM
4 - 8:32 (4:16) - 196 BPM
Rest - 152 BPM
5 - 8:28 (4:14) - 198 BPM

Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running
29th start with 6x1k R60 Pace TBC
30th easy day of 10k running – relaxed
31st easy day of 60min running
1st easy day of 1hr running
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K

[glenn10]

Did the 2 hour session yesterday so have popped that into the table. Legs felt strong, and felt as if I could've done another 5+ miles quite easily at that pace! The route was almost identical to the Hastings Half Marathon course (minus about a mile of one of the hills, plus an extra half mile bit to my house - so it was good to see everything again!

What pace should I be aiming at for tomorrows 6x1?