10K Training Program Question

[Hyperspace]

"this is quite an accurate guide and it should be in line with what you able to run 10k at present"

So should I be looking 4 min/k's at the mo then for 10K seeing as I'm looking to break the 40 mins mark? Subsequently 5min/k's during week for easy runs, no faster?

Today: 4 miles
Time: 34:15
Hrate: 130-135
Route: 2 miles downhill, 2 miles uphill

Tried sticking to 5min/k's today during level spots, felt OK. However think still feeling Monday's 13.1km run. Tried upping the tempo after 2 miles but found it tough, Hrate to 145-55bpm

Might try the Woods Run 5.5 mile (if not will do Fri) - sound OK?

Cheers,

D

[TheEd]

Hi D .. I think you should look maybe of being in shape for 4.10 per k for the 10k currently

you always do the 2000's at sub 40 minute effort but for now rather let the body absorb decent training instead of breaking down

Hope this helps

TheEd

[Hyperspace]

TheEd,

Didn't have time for the 5.5 miler at lunch - felt too tired anyway and not recovered from y/day's run.

Late this afternoon instead did 5Km Easy, 25:00 mins. Holding 5:00-5:10 k/min fine. Picked up pace after way to marathon pace.

Early night tonight - might try Woods Run tomorrow if have time.

Have been offered a last min local 10km entry on Sunday - I am helping out with the orgainsers - 1000 runners! Do you think I should give it a go? Take it easy and enjoy it?

Cheers,

Daryl

[TheEd]

Give it a go but don't attach anything to the result

don't start off too quickly rather try building up the pace

enjoy

TheEd
ps.. please make sure to give yourself recovery after the 10k if you run hard, at least 2 days of no running and then return with a 30 to 40 minute as previously prescribed

[Hyperspace]

TheEd,

Thanks for your advice, again!

There's no intention to read into the time at all if I do run. Will also be taking adequate rest afterwards. I've done a lot of learning this last few months with respect to training thanks to yourself. I am very grateful. Its more than overdue for me be totally disciplined in resting, its a lesson I have taking way too long to learn and accept.

I am helping out the organisers in the morning of the race, so will see how I feel and just enjoy your suggestion of building up the pace.

I entered a big and fast city 10k race in 6 weeks time some months ago - this will probably be my last clear cut chance to strike under 40mins this year (its an exceptionally flat, fast route). I want to give this my best shot. Do you recommend I look for some other test races to enter in the build up if I can find any?

Will keep you posted on Sundays event,

Daryl

[TheEd]

Nope, no test races, we rather work on getting a sequence of training sessions out with a few 5 to 8km testers thrown in as PACED runs

if you put 1 cycle of

2000's
1000's
5k Paced
Long Run

together you should gain a great deal from that

as you get older you take longer to reach fitness and you lose it easier however the one good aspect is even if you are not able to run as fast anymore, the pace you do achieve you are able to maintain for longer than you would of when when you were younger

this is a combination of the strength gained at going over 40 as well as the experience at maintaining pace

these are the parts of age we have to accept

:tourist:

Onwards and forwards

TheEd

[Hyperspace]

Hi TheEd,

Managed to get a late entry to y/day's 10Km race. Didnt know was running till 20 mins before, not the best prep after starting work with organisers at 7am!

Was a magically day, sunny, cool breeze - a general success for first time event with 960 runners.

Time: 43.23
Report: Were quite tired, set out medium effort for 2-3km's then pushed on a little and tried to hold each increment until about 7Km, worked OK. Were holding around 160bpm. (needs to be higher). Passed 5Km at about 22:04. Knew I was heading for a sub 45min. Ploughed on for rest of race - breathing felt muzzled(!), legs held up no probs, managed a good hard finish over last 250m.

Were happy with time and how felt considering. Last night went to a music gig - there was some dancing going on and a few drinks :whistle:

Rested today. Maybe some stretching tomorrow and then a small Easy run on Wed? What you say?

Cheers,

D

[TheEd]

this sounds good D .. you not banging yourself and by the sounds of it running with a little stress attached to it

the more runs you able to put under your belt where you finish feeling positive the easier it will become to aim at a sub 40 minute again

and yes, easy running 30 to 40 minutes light and enjoyable should be the order of the day

on Wednesday you can let me know if you ready for a semi quality session

a mixture of 2000's and 1000's

should be enjoyable

TheEd

[Hyperspace]

Hi TheEd,

Dist: 3.45miles
Time: 29:25
Hrate: Avg approx 130-132bpm
Other: Cycled to work and back

Report: Went out with work collegues, they went off too fast for me as I wanted to stick to my easy pace. Felt a little tired and have a little strain on outside of left shin so took care.

H/rate was in 140's to start due to incline for 1.5 miles. Plodded on and practiced good technique with some high heels and careful foot placing. After 18 mins turned pace up a bit for 4-5mins then settled back down to finish. Left calve a little tight, stretched afterwards, showered all OK this afternoon.

Rest from run tomorrow?

Might do a core session in gym instead - have to cycle in to work as well, as car is in garage.

What you say coach?

Cheers,

D

[TheEd]

Hi D .. check to see that your calf muscles are not tighter than usual and make sure to stretch your calf muscles ... try also to avoid standing for long periods and with that said have you been standing a little more than normally lately?

no run tomorrow and hopefully with a little ice to the area things clear up quite quickly

Cheers

TheEd