10K Training to Improve Time

[TheEd]

well it was all rather exciting

congrats on the PB

so now it confirms to train on the same routine till you adapt sufficiently

TheEd

[graham]

Good Morning Coach!

Did 5 x 1K intervals this morning. My times as follows:

1st K - 5:00 (a bit incline)
2nd K - 4:41 (decline)
3rd K - 4:51 (incline)
4th K - 4:47 (decline)
5th K - 4:53 (incline)

I am getting much comfortable with the pace. I can recall not hitting 1 sub 5 minute in my previous interval runs. Now I can actually focus during the run and push if i wanted to.

[TheEd]

majestic .. how you finding the easy runs?

TheEd

[graham]

Hi Coach!

For the easy runs, I get to do my pace stronger than usual. Before, when I do "easy runs" it is simply a jog.

Can you elaborate on what I need to work on during these training days of easy run and easy distance?

[TheEd]

graham, currently easy runs are 'time on feet' and this is all they should be at present

the sessions to focus on are the 2000's and 1000's plus the long-term development of the long run

you will get improvement from the program and once you move to the next level you will work more on the 2000's which are the strength of the program

as mentioned previously, don't complicate your running and as you become more experienced things will begin to slot in place and the pace of the easy runs will be discussed etc .. for now all we are doing is laying the foundation for consistency which leads to better performances

:great:

TheEd

[graham]

Understood sir!

I ran a 10K race yesterday. My time was 1:03 but the distance was 11.2Km. Using a race calculator on-line, this translates to 53mins for 10K. My average PR.

I am resting now. It seems I have achilles tendinitis. Will see if my leg improves. I ran a race when I should have rested after having a local chiropractor fix my ankle.

Cheers!

[TheEd]

Hi graham

any news on the achilles?

[graham]

Hi TheEd,
I have an ankle sprain and just need to rest. No fractures. Went to the hospital for some rehab sessions to fast track the healing. Its getting better each day. I should be able to start running again after another ten days.

Cheers!

[TheEd]

get well soon

any indication as to what caused the strain, please?

Cheers

TheEd

[graham]

Hi TheEd,

Thanks for the inquiry.

I shifted to forefoot strike early this year to improve my form and speed. Which I think I achieved. Thinking about my sprain, I think my left forefoot strike is over pronated on the left outer ball of the foot instead of the whole ball. Hence it put pressure on the ankle upon push off.

I miss my running. So this is the feeling if you don't get to run.

Thanks TheEd!