10K training plan

[js7222]

For time being I want to get 4k time trial under 16 minutes and then look at getting 5k under 20. Hopefully this will leave me in a good position to get towards 10k under 40.

[js7222]

I haven't been running all week. My hip feels really bad and I don't want to aggravate it any further by doing any running. Really frustrating because I've spent considerable time getting my fitness back and I know how long it will take to get it back. Is there anything I can do which can help? Also is there any activity I can do which won't aggravate my hip but will let me maintain my fitness whilst it recovers?

Thanks
js

[js7222]

Went to the doctor. He thinks I've sprained the ligament in my hip. He's recommended three weeks recovery. Very annoying.

[js7222]

Thought I'd reignite this thread. I've just started the first week of the cycle. Here's my runs from this week. As you can see I finally broke 16 minutes for 4k and I've knocked almost a minute off my 2k splits since my previous best 18 months ago. Really hoping I can get break 40 minutes for 10k this year!

Start Time Distance Avg Speed(Avg Pace) Avg HR
Sat, May 28, 2016 15:58 1:28:47 14.24 6:14 140
Thu, May 26, 2016 19:28 49:18 10.24 4:49 172
Wed, May 25, 2016 7:27 53:43 9.42 5:42 140
Tue, May 24, 2016 12:15 39:58 7.06 5:40 141
Sun, May 22, 2016 14:37 15:53 4 3:58 175

Here's a breakdown of my 2k splits from Thursday

SplitsÂ* Time Distance Avg Pace Avg HR
1 8:25.2 2 4:13 166
2 1:30 0.05 33:08 145
3 8:21.8 2 4:11 174
4 1:30 0.03 44:20 151
5 8:21.8 2 4:11 177
6 1:30 0.03 48:35 160
7 8:20.0 2 4:10 178
8 1:30 0.04 35:01 162
9 8:19.1 2 4:10 178
10 1:30 0.09 16:58 160

[TheEd]

welcome back JS, and hopefully niggle free?

starting with a sub 16 minute 4k is progress towards a sub 40 minute 10k, however the best indicator is a 19:30 or faster 5k

on we go

TheEd

[js7222]

Yep no injuries or illnesses and my motivation is sky high at the moment
Here's my activities for the week.

Start Time Distance Avg Speed(Avg Pace) Avg HR
Sat, Jun 4, 2016 13:08 16:14 4 4:03 176
Thu, Jun 2, 2016 7:27 55:05 9.31 5:55 140
Wed, Jun 1, 2016 12:50 39:15 7 5:37 141
Tue, May 31, 2016 19:54 18:56 4.1 4:37 170
Mon, May 30, 2016 18:34 35:19 5.92 5:58 141
Sun, May 29, 2016 12:40 30:15 5.4 5:36 140

Both the 6x1km and the 5km session didn't go as planned as I set off too fast and couldn't keep up the pace so they ended up being 4x1km and 4km. I think for both sessions on the next cycle I will aim for 4:05 and speed up at the end if there's anything left. Disappointing for both but I feel I've learnt from them.

Splits�* Time Distance Avg Pace Avg HR
1 3:56.7 1 3:57 159
2 1:00 0.03 30:42 152
3 3:56.8 1 3:57 173
4 1:00 0.03 30:32 161
5 3:58.8 1 3:59 176
6 1:00 0.03 29:21 167
7 4:03.7 1 4:04 177
8 0:00.4 0 1:44 181

[TheEd]

learning pace judgement is an integral part to getting good results in the future

so be patient and reap the rewards

TheEd