10K Training Plans

[TheEd]

OK .. it looks as you rolling back into good shape again, so DON'T test yourself to see what shape you in, instead hold back where you can, unless instructed differently

LONG RUN the weekend

easy and enjoyable, no tests, do the minimal exertion

over to you

TheEd

[glenn10]

OK .. it looks as you rolling back into good shape again, so DON'T test yourself to see what shape you in, instead hold back where you can, unless instructed differently

LONG RUN the weekend

easy and enjoyable, no tests, do the minimal exertion

over to you

TheEd

Hi Ed,

Thank you. Took this advice as literally as possible - and so did an easy 90 minute long run on Saturday night (when the sun had gone down and we were under 20 degrees - it's far too hot here for the UK at the moment!). I had rest days on Friday and Sunday.

Just to make sure - I only did three sessions last week - a 75 minute easy run on Tuesday, 5 x 2K on Thursday and 90 minutes easy on Saturday. Was this right, or have I not been reading between the lines correctly? I'm feeling very refreshed for such a week - despite these being longer/harder than normal sessions - so I guess it was all part of your master plan?

And going forward, what should I be looking to do this week?

[TheEd]

you can go for a light 20 minutes Monday and then Tuesday you have the 6 x 1km

the pace is at 10 seconds per k faster than the 2k session you had

please ask questions

and great to hear you feeling refreshed

TheEd

[glenn10]

you can go for a light 20 minutes Monday and then Tuesday you have the 6 x 1km

the pace is at 10 seconds per k faster than the 2k session you had

please ask questions

and great to hear you feeling refreshed

TheEd

Hi Ed,

Another scorching, humid day in London - I ran as late as possible (8:30PM), but it was still 27C and 75% humidity, so I decided to do the first 1K and last 1K as warm-up and warm-downs; as I didn't want to "test" myself too much as you said above. I knew that I could either do six of them, but slower, or fewer at the right pace - and I thought that as this is 5K pace development the second one was the best option.
1K Warm-up (5:00)
2K: 4:00
3K: 4:00
4K: 4:07
5K: 4:18
6K: Warm-down (5:00)

All with 60' rest between. Feel very good for it, although feeling slightly dehydrated from the heat, and not looking forward to the mile walk back to the underground!

Very pleased to have such strength in the heat though - definitely moving forward and with 2.5 weeks until the next 10K I feel in a great place!

What should I be looking to do Wednesday/Thursday?

[TheEd]

you can follow the 10k training program as per normal for the runs

I take it you on the sub 45 minute 10k schedule ?

TheEd

[glenn10]

you can follow the 10k training program as per normal for the runs

I take it you on the sub 45 minute 10k schedule ?

TheEd

I've been following the sub-40 schedule more closely (you have typed sub-45 but linked to sub-40, so assume you meant the sub-40 but just to clarify!)

After Tuesday's track session I did an hour easy Wednesday and Thursday - the idea just being to run when it's as cool and as easy as possible! Following the schedule, I believe it to be a rest day tomorrow, and a 5K paced run on Saturday, followed by an hour easy on Sunday. Can I do a Parkrun for the 5K paced? And if so, how should I approach it?

[TheEd]

HI Glenn, I correct that to sub 45 .. let's have you run through this cycle as is and then we can relook at things

I have a concern with the 5km, as you tend to run too hard not leaving much for the race days

when do you race (apologies, can't recall exact date?)

cheers

TheEd

[glenn10]

HI Glenn, I correct that to sub 45 .. let's have you run through this cycle as is and then we can relook at things

I have a concern with the 5km, as you tend to run too hard not leaving much for the race days

when do you race (apologies, can't recall exact date?)

cheers

TheEd

Thanks Ed. Race is not for another 2 weeks (is on Friday 2nd August), so will need to string the final week of the cycle over two weeks, if you could advise on that?

Following the cycle, I will do a 5K in 22:30 tomorrow.

[glenn10]

by the way .. re: medical

you can ask for both your hemoglobin and serum ferritin levels to be checked.

cheers

TheEd
ps.. hope you recover well

Hi Ed,

Changing the subject back to the medical, quickly, the figures for these were as follows:
Haemoglobin - 151 g/L
Serum Iron - 15.5 umol/L

I don't know if any of the following other things are particularly useful for running, but if any of the following figures would be useful, I have figures (and am quite happy to share) the following:
Haemoglobin
Haematocrit
RBC
MCV
MCH
MCHC
RDW
Platelets
WBC
Neutrophils
Lymphocytes
Monocytes
Eosinophils
Basophils
ESR
Sodium
Potassium
Urea
Creatinine
eGFR
Glucose
Glucose
Calcium
Calcium
Inorganic Phosphate
Uric Acid
Total Protein
Albumin
Globulin
Total Bilirubin
Alkaline Phosphate
AST
ALT
Gamma GT
Serum Iron
Cholesterol
Triglycerides
HDL Cholesterol
LDL
HDL/Cholesterol
Cholesterol/HDL

[TheEd]

will check these things out (it has been a while since I went over such data)

as for the 5km, sensible enough

look forward to your feedback

TheEd