10K training plan

[js7222]

I decided to take part in an 8km race that was organised at work today instead of doing the 5k tomorrow. As such I made my rest day on Thursday and tomorrow's run will be replaced by a slow one. I averaged 4:30 which I was pleased with and I actually managed to maintain a pretty consistent pace instead of going too quickly at the start like I normally do.

SplitsÂ* Time Cumulative Time Distance Avg Pace Avg HR Max HR
1 4:27.2 4:27.2 1 4:27 162 174
2 4:22.6 8:49.7 1 4:23 177 180
3 4:28.7 13:18 1 4:29 180 182
4 4:28.1 17:47 1 4:28 181 182
5 4:38.1 22:25 1 4:38 182 183
6 4:28.9 26:54 1 4:29 180 181
7 4:26.4 31:20 1 4:26 181 183
8 4:23.7 35:44 0.95 4:37 183 184

Slow run from Wednesday also:

Time Distance Avg Speed(Avg Pace) Avg HR Max HR
31:42 5.19 6:06 143 154

[js7222]

Today I decided to do a 4k time trial instead of the 400m sprints. I assumed this would be ok because it was the same distance at a similar intensity. Good news is that I knocked off 25 seconds in two and half weeks which is a massive confidence boost! Next milestone would be to get this under 16 mins which would mean I'd be well on target for 20m 5k.

SplitsÂ* Time Cumulative Time Distance Avg Pace Avg HR Max HR
1 4:12.3 4:12.3 1 4:12 164 176
2 4:13.3 8:25.6 1 4:13 178 181
3 4:16.9 12:42 1 4:17 183 185
4 4:19.5 17:02 1 4:20 183 185

Slow runs from Monday and Saturday also, didn't quite get round to the Sunday one:

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Mon, Apr 20, 2015 12:12 31:28 5.12 6:09 143 156
Sat, Apr 18, 2015 7:53 36:04 5.92 6:06 144 156

[js7222]

Instead of the 400m sprints I chose to do a 4k time trial. I assumed this would be ok given it was the same distance and similar sort of intensity level. Good news is that I knocked 25 seconds off my time in two and a half weeks which has massively boosted my confidence!

Time Cumulative Time Distance Avg Pace Avg HR Max HR
4:12.3 4:12.3 1 4:12 164 176
4:13.3 8:25.6 1 4:13 178 181
4:16.9 12:42 1 4:17 183 185
4:19.5 17:02 1 4:20 183 185

Slow runs from Monday and Saturday also, Sunday's one never quite materialised:

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Mon, Apr 20, 2015 12:12 31:28 5.12 6:09 143 156
Sat, Apr 18, 2015 7:53 36:04 5.92 6:06 144 156

[TheEd]

Hi js, best to do a time-trial on the weekend than on the Tuesday session

you trying to train the body (and mind) to be ready on the day that counts

for the future, replace the 400m session with

3 x 1600m with 2 to 3 minutes rest @ projected race pace

or

3 x 6 minutes @ projects race pace with 2 to 3 minutes easy running in-between (fartlek session)

all the best

TheEd

[js7222]

OK fair enough, I will make sure it is a one off

I did park run yesterday which was good. Finished in 22 minutes but they had changed the route of the course which made it slightly easier and hence the better time.

SplitsÂ* Time Distance Avg Pace Avg HR Max HR
1 4:09.4 1 4:09 147 173
2 4:49.7 1 4:50 177 181
3 4:47.9 1 4:48 181 184
4 4:21.5 1 4:22 185 187
5 3:46.6 0.79 4:47 185 187

Slow runs below. Interesting thing is that the slow runs seem to be better than November time even though my fast pace was probably better around that time. Not sure if my weight is factor at all.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Sun, Apr 26, 2015 7:55 34:53 5.92 5:53 141 150
Thu, Apr 23, 2015 12:46 31:13 5.31 5:52 141 149
Wed, Apr 22, 2015 12:49 39:41 7.54 5:16 142 154

[TheEd]

would be good for you to monitor your weight, as an improvement in pace can often coincide with a drop in weight

hopefully you over the little bump that you had to get over at the start of this cycle

on we go

TheEd

[js7222]

I've been psyching myself for this session all week after the disappointment I've last time and I'm really pleased with how it went.

SplitsÂ* Time Distance Avg Pace Avg HR Max HR
1 8:38.2 2 4:19 164 177
3 8:37.6 2 4:19 175 181
5 8:37.6 2 4:19 176 181
7 8:50.6 2 4:25 175 180
9 8:57.7 2 4:29 173 179

So this session completed in 51:12, compare this with sessions in February and April and I feel that I'm definitely on the right track.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Thu, Nov 20, 2014 20:03 50:13 10.24 4:54 176 190
Thu, Apr 30, 2015 19:52 51:12 10.3 4:58 170 181
Fri, Feb 20, 2015 11:35 53:00 10.2 5:12 173 187


Here are the slow runs from this week. Was busy at work on Wednesday so never got to do the slow session.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Tue, Apr 28, 2015 12:54 31:04 5.55 5:36 140 155
Mon, Apr 27, 2015 7:49 55:24 9.28 5:58 142 152

[js7222]

This weekend hasn't gone quite to plan. I did the hour and half on Saturday and most of the 1k session tonight. The slow runs on Sunday and Monday never happened though.

1K Sprints:
1 4:13.5 4:13 1 4:13 153 172
3 4:12.8 4:13 1 4:13 171 182
5 4:15.3 4:12 1 4:15 175 185
7 4:18.8 4:19 1 4:19 176 184
9 3:31.1 3:31 0.79 4:28 174 183

Long run:
Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Sat, May 2, 2015 15:35 1:24:59 13.01 6:32 143 154

[js7222]

There hasn't been a lot of activity recently as I've had a lot on. I did a 4k time trial last Saturday and my time had improved so I'm pleased with that. Tomorrow I'm planning on doing an 8km race at work so will see how that goes. In other news I've signed up to the Brighton half marathon for next February and I've entered the ballot for the London Marathon (probably won't get in but worth a shot).

Start Time Distance Elevation Gain Avg Speed(Avg Pace) Max Speed(Best Pace) Avg HR Max HR
Wed, May 13, 2015 12:15 31:00:00 5.02 36 06:10 03:44 143 152
Mon, May 11, 2015 12:38 37:02:00 5.9 37 06:17 04:01 145 156
Sat, May 9, 2015 12:00 16:47 4.01 1 04:11 03:25 178 188
Thu, May 7, 2015 13:19 30:46:00 5.08 33 06:03 01:43 144 154

[TheEd]

any short term goals?

TheEd