10K training plan

[js7222]

OK so here are the easy runs:

Time Distance Avg Speed(Avg Pace) Avg HR
01:01:13 9.35 06:33 143
36:27:00 5.5 06:38 144

And the 6x1km:

Time Distance Avg HR Max HR
04:08.9 1 155 170
04:09.7 1 168 178
04:09.4 1 172 181
04:09.1 1 174 182
04:09.4 1 177 184
04:02.8 1 179 186

Overall pretty pleased with that, pretty consistent throughout and I had some energy left to go a bit quicker on the last lap. Was hoping to get the last one under 4 minutes.

Quick question, am I right in thinking all the easy runs should be around 140pm?

Thanks,
James

[TheEd]

you coming along nicely .. don't bust a gut to try achieve a sub 4 .. let it come naturally

then yes .. run at 140 bpm and then mention your pace at that pulse

on we go

TheEd
ps.. you coming along nicely

[js7222]

Hi TheEd,

Thanks for the positive comments . Feeling really good about this plan.

Did parkrun this morning for my (almost) 5k. Pretty much exactly the same time as last time. Difference this time was that I paced myself much better at the beginning and the hills seemed a lot less of a struggle than they usually are:

Time Distance Avg Pace Avg HR
21:47 4.83 4:31 182

Easy runs from Wednesday and Thursday (I've given up on the treadmill now and doing all my runs outdoors):

Time Distance Avg Pace Avg HR
32:44 5.72 5:43 149
57:55 9:01 6:26 141

For the half hour session I tried to keep heart rate just below 150 instead of just above 140. Is this ok or should I stick to keeping it nearer the 140 mark?

What's your thoughts of throwing in a longer run into the schedule? Perhaps a 2 hour run instead of the 1h30 run. I've got a half marathon coming up in Feb and I really want to get near 1:30. I got 1:42:24 for the same race this year.

Thanks,
James

[TheEd]

nice to hear you enjoying it .. Between Day 3 to Day 10 .. running closer to 140 bpm is safer, however thereafter running closer to 150 bpm should be fine ..

ideally you would like your pace to be quicker from Day 10 onwards and at a similar pulse

as for the long run .. tuck another cycle under your belt and then look to slot the longer runs in

still plenty of time till Feb and still much more to come training wise before then

on we go

TheEd

[js7222]

No problem I'll stick with 140 then .

[js7222]

Hi TheEd,

Here's my easy runs from Sunday and Monday

Time Distance Avg Speed(Avg Pace) Avg HR
30:04 5 6:01 140
58:56 9.12 6:28 141

Especially pleased that my average speed was down to almost 6min/km with heart rate at 140 for the 30min run. Hopefully this pace can get even better.

Here's my 400m intervals:

Time Distance Avg Pace Avg HR
1:26.7 0.4 03:37 140
1:30.3 0.4 03:46 155
1:29.9 0.4 03:45 160
1:29.3 0.4 03:43 166
1:28.4 0.4 03:41 168
1:29.8 0.4 03:44 169
1:31.9 0.4 03:50 171
1:33.2 0.4 03:53 168
1:34.8 0.4 03:57 169
1:33.6 0.4 03:54 171

Was aiming for 1:30 for each and didn't come too far off so pleased overall.

Thanks,
James

[TheEd]

make sure to recover properly from this session .. only look to run quicker around Thursday .. not before

TheEd
ps.. things will only get better

[js7222]

Hi,

So here are the times for my park run (new pb!), 6x1min fast and 40 mins easy run:

Time Distance Avg Speed(Avg Pace) Avg HR
21:40 4.85 4:28 177
26:09 4.52 5:47 147
40:01 6.26 6:24 141

First cycle almost complete and I have completed every session so far . Thinking of going for 4:20 for the 5x2km. That sound ok to you coach?

Thanks,
James

[TheEd]

James .. did you run 21:40 ??

stick to the same pace of for the first 3 x 2k and then the last one look to run around 5 seconds per k quicker

on we go and nice going

TheEd

[js7222]

Park run was 21:40 yes. Actually here are my results for all my park runs. Can see the time going down

All Results
Run Date ↓ Event Number ↓ Pos ↓ Time ↓ Age Grade ↓ PB? ↓
25/10/2014 124 23 21:39 59.58% PB
18/10/2014 123 24 21:47 59.22%
04/10/2014 121 28 21:47 59.22% PB
23/08/2014 115 42 22:11 58.15% PB
09/08/2014 113 48 22:18 57.85% PB
19/07/2014 110 37 22:40 56.91% PB
05/07/2014 108 41 22:41 56.87% PB
28/06/2014 107 44 22:46 56.66% PB
21/06/2014 106 82 23:34 54.74%

My average pace for last 2k session was 8:49 so I'll go 4:25 for the first 3 and try and get 4:20 for the last 2.