10K Training Plans

[glenn10]

Ran the 5 miler really easy today - aimed not to try and do anything special - to try and hit 4:30/km all the way around and just leave a little bit in the tank for the end, and that's pretty much what I did (KMs 2-4 and 7-8 were into the wind so a bit slower than they should be!)

1 4:03
2 4:15
3 4:38
4 4:32
5 4:32
6 4:34
7 4:32
8 4:51
8.1 0:25

Nice to know where abouts I am - it may have been 2:22 off last year, and 3 minutes off my fastest at this race, but the wind didn't help and I didn't feel under too much strain - 30 minutes after I finished now and I feel ready to run again :laugh:

[glenn10]

Still feeling very positive about how that went, so have immediately entered myself for the 5 miler in 3 weeks time. The course is mega quick, and already looking forward to giving it a shot!

A small modification on the training plan, as it's on a Saturday and not a Sunday:

Mon - 70min easy
Tue - 60min easy
Wed - 5x2k R90 (aim 3:55/km)
Thu - 60min easy
Fri - Rest
Sat - 60min easy
Sun - 120min easy
Mon - 60min easy
Tue - 60min easy
Wed - 6x1k R60 (aim 3:45/km)
Thu - 60min easy
Fri - Rest
Sat - 5K Parkrun @ 90%
Sun - 60 min easy
Mon - 60 min easy
Tue - 60 min easy
Wed - 3 x 1 mile R180 (aim 6:30/mile)
Thu - 6 x 1 minute fast, 6 x 1 minute slow
Fri - Rest
Sat - 5 mile Race

It may just be that this season, unlike all others, I peak at the end... The 5th July or the 2nd August 10K's are the races I have a massive shot at the sub-40 10K if it all goes well...

[TheEd]

nice to hear you moving forward in a positive manner

everything OK with the run down to the event however do this

Tue - 3 x 1 mile R180 (aim 6:00/mile)
Wed - 30 min easy

instead of what you have planned, otherwise looking good

TheEd

[glenn10]

nice to hear you moving forward in a positive manner

everything OK with the run down to the event however do this

Tue - 3 x 1 mile R180 (aim 6:00/mile)
Wed - 30 min easy

instead of what you have planned, otherwise looking good

TheEd

Thanks Ed,

Did the 5 x 2K today and found it surprisingly hard:
1) 8:02
2) 8:17
3) 8:29
4) 8:37
5) 8:36
Overall - 42:01

First cycle: 41:47
Second cycle: 40:36
Third cycle: 40:04
Break from training
Forth cycle: 41:33
Fifth cycle: 42:01

Not entirely sure what to make of that, bit surprised that it was quite so slow! I just wonder if perhaps I'm carrying a bit of fatigue from the 5 miler on Sunday; and seeing it's only 2 minutes slower than the fastest I managed, maybe it's pointless reading into it. I'm rambling now so will just get my head down and push on :laugh:

[TheEd]

Hi Glenn, very difficult to read from the session alone and I wouldn't want to make assumptions just yet, having a bad 2k session can happen on occasion

let's see how the 1k session goes, and remember to try start off steady and build up thereafter

and for now monitor your waking pulse as well as weight

TheEd

[glenn10]

Hi Glenn, very difficult to read from the session alone and I wouldn't want to make assumptions just yet, having a bad 2k session can happen on occasion

let's see how the 1k session goes, and remember to try start off steady and build up thereafter

and for now monitor your waking pulse as well as weight

TheEd

No easy way to monitor my weight unfortunately (was at about 66KG a couple of weeks ago, up from my usual 63KG). Waking heartrates as follows:
Friday - 42bpm
Saturday - 44bpm
Sunday - 48bpm

Not entirely sure what that means, but guessing it's on the low side?

[glenn10]

Ran the 6 x 1K today, but had a bit of a nightmare as when I turned up to the track, both of my watches were flat; so I had to let my training partner do the times (he is 20 seconds/km faster than me). I finished the whole session in 28 minutes 30 seconds, so 23:30 for the 6K. Not entirely sure of the breakdown of these, but apparently the first three were 3:45, 3:50 and 3:55, so I guess the final three were around 4:00.

Bit annoying that I didn't get accurate splits, but very happy with this after last week

On to the 5K Parkrun on Saturday now!

[TheEd]

thanks Glenn .. will be interesting to see how the ParkRun goes

take your morning pulse before the run on Saturday when you wake up as well as weight

do enjoy

TheEd

[glenn10]

thanks Glenn .. will be interesting to see how the ParkRun goes

take your morning pulse before the run on Saturday when you wake up as well as weight

do enjoy

TheEd

Heart rate this morning was 45BPM, and weight (although not entirely sure how accurate these scales are) was 66KG.

Ended up not able to do the ParkRun as got home from work very late last night and wanted at least an 8 hour sleep due to quite a busy week. However, took it out on my hilly 5K course again, which translates as 5.41K on the flat, and knocked a big chunk off my course record, down to 21:21. I felt like I was running very close to the limit, but at no point felt like I couldn't keep up the pace. I'm not currently running with the heartrate monitor on, as I was feeling it was restricting my breathing and just wanted to 'run free' for a bit. Splits for each kilometer are below, very pleased about the overall time, and the fact that the first, third and fifth km's were all very strong. In fact, adding up the best time from each kilometer I'd run before today (4:04, 3:39, 4:06, 4:40, 4:46) only works out as 5 seconds faster! Very pleased at the consistency, and the improvement.

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm
Week 3 - 4:14 187bpm
Week 4 - 4:04 185bpm
Week 5 - 3:54
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm
Week 3 - 3:53 183bpm
Week 4 - 3:50 184bpm
Week 5 - 3:46
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm
Week 3 - 4:06 188bpm
Week 4 - 4:10 189bpm
Week 5 - 4:04
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm
Week 3 - 4:40 196bpm
Week 4 - 4:46 204bpm
Week 5 - 4:51
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm
Week 3 - 4:46 206bpm
Week 4 - 5:00 209bpm
Week 5 - 4:47

Total
Week 1 - 22:12
Week 2 - 22:17 [+0:05]
Week 3 - 21:39 [-0:33]
Week 4 - 21:50 [+0:11]
Week 5 - 21:21 [-0:18]


Translates to 19:43 on the flat...
:yes:

[glenn10]

And on top of that great run on Saturday, a nice solid 3 x 1 mile today, two seconds ahead of the 6:30 target for the race on Saturday:

Mile - Time
1 - 6:27
2 - 6:29
3 - 6:32
Total - 19:28