10K Training Plans

[glenn10]

Had a bit of a crap week last week, got sent out to Brussels on 10 minutes notice, and only managed 2 60 minute runs between Tuesday and Friday (and only got 12 hours sleep between Sunday night and Saturday night). Decided that I'd run a 5 mile race in Hastings next Sunday (12th), as a sighter as to where I am at the moment.

Did the 6 x 1K session tonight... Well, I say 6, I am still carrying fatigue from the lack of sleep last week and so only hit the first 2 really hard:
1: 3:41
2: 3:50
3 - 6: 4:00

The first 1K is the fastest I have run since I started tracking last June, so I am definitely in a good place!

Plan is now to do a fast(ish) 5K on Saturday morning - aiming low 19', the 10 x 400 session next Wednesday, and all the rest 60 minute easy in between. Then that 5 mile race on the Sunday - aim has to be a low 32'.

How does that sound?

[TheEd]

change the 400m session to a 3 x 1600m session with 2 to 3 minute Rest in-between .. pace at race pace

hope it is enjoyable

recover well

TheEd

[glenn10]

Will do Ed!

Did my hilly 5K course again this week (an online tool has told me that due to the hills, this is actually equivilent to 5.41K on the flat); and was only 11 seconds slower than I was before the half marathon, which, seeing training has been quite interrupted for the past month is very positive; and my heartrate managing to hit 209BPM shows quite how hard I pushed this week...

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm
Week 3 - 4:14 187bpm
Week 4 - 4:04 185bpm
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm
Week 3 - 3:53 183bpm
Week 4 - 3:50 184bpm
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm
Week 3 - 4:06 188bpm
Week 4 - 4:10 189bpm
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm
Week 3 - 4:40 196bpm
Week 4 - 4:46 204bpm
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm
Week 3 - 4:46 206bpm
Week 4 - 5:00 209bpm

Total
Week 1 - 22:12
Week 2 - 22:17 [+0:05]
Week 3 - 21:39 [-0:33]
Week 4 - 21:50 [+0:11]

[TheEd]

Hi Glenn, what are your plans going forward from here.

you will note I have not put any pressure on you to come back too quickly, hopefully you have learned a great deal of good from the experience and that we are able to prepare and race future events closer to expectations derived from the training

over to you

TheEd

[glenn10]

Hi Glenn, what are your plans going forward from here.

you will note I have not put any pressure on you to come back too quickly, hopefully you have learned a great deal of good from the experience and that we are able to prepare and race future events closer to expectations derived from the training

over to you

TheEd

The plan is to have a crack at beating the 10K PB (40:40) by the end of the year - if I can get that down to sub-40 then I'd be happy. Ideally the plan is to run the following races, all of which are on my PB courses:

5 miles - 12th May, 1st June
10K - 5th July, 2nd August
5K - 23rd August

I think I put my aims for this year earlier in the thread (in January), but these are the times I wanted to achieve by the end of this year, based on previous seasons PB's:
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

[TheEd]

OK .. the half 'disappointment' knocked you back psychologically and hopefully we able to build forward now as your training and attitude was very good before the race

so hopefully we can put a decent cycle together after the 5 mile this weekend

cheers

TheEd

[glenn10]

I think I've been quite lucky, I know I prepared well for the Half, and I seem to have kept most of the strength and speed in the legs quite well over the last 6 weeks since.

I'm hoping to try and run the 5 mile race at 4 min/km pace which should put me on a 32:11 which would be a PB by 19 seconds... Does that seem possible to you Ed, when it looks like I'm running around 40:30 in the 5 x 2k sessions?

[TheEd]

to be honest glenn, things have slipped somewhat since the half and your training has become inconsistent and nothing whereby we could say you in shape to run 32 minutes for 8km

so it would best to approach the race with not much expectations and to see if you can run the first 3k relaxed and attack the last 5k

do not start off fast but rather finish the event feeling as though you have something to build on, if you blow up in this event it may compound negative sentiment, so do work on looking forward and building the blocks towards some decent results

I am hoping this post can settle you somewhat and get you back to enjoying your running without putting pressure on yourself

TheEd

[glenn10]

to be honest glenn, things have slipped somewhat since the half and your training has become inconsistent and nothing whereby we could say you in shape to run 32 minutes for 8km

so it would best to approach the race with not much expectations and to see if you can run the first 3k relaxed and attack the last 5k

do not start off fast but rather finish the event feeling as though you have something to build on, if you blow up in this event it may compound negative sentiment, so do work on looking forward and building the blocks towards some decent results

I am hoping this post can settle you somewhat and get you back to enjoying your running without putting pressure on yourself

TheEd

All very valid and you're quite right that we should just be using this weekend as a 'sighter'. This is the slower of the two 5 mile courses anyway, and with an extra run through the cycle in the 3 weeks following this one I reckon we'll be in a good place come June.

Did the 3 x 1 mile session with a friend tonight and got caught up being a bit competitive in the first one - 5:58; 6:24 and 6:28 with 3 minutes between.

[TheEd]

all good and enjoy your running

TheEd