10K training plan

[js7222]

Hi,

After seeing all the excellent feedback on this forum. I've decided to give the training plan a go. My first goal is to get my time down to sub 40. Should I start with the sub 45 plan first and see how I go from there. Are there any stats you need to begin with?

Thanks,
James

[TheEd]

Hi James, and welcome to the forums

if you can run a 4k time-trial then we will be able to equate the pace needed for your sessions

if you can also mention more or less the routine you are currently used to, then from there we can see where to start you

ie: what is your longest run and what kind of training you have put in till now

you may also mention, Personal Bests and weight and age

all these stats are factors used in your future development

TheEd

[js7222]

Hi James, and welcome to the forums

if you can run a 4k time-trial then we will be able to equate the pace needed for your sessions

if you can also mention more or less the routine you are currently used to, then from there we can see where to start you

ie: what is your longest run and what kind of training you have put in till now

you may also mention, Personal Bests and weight and age

all these stats are factors used in your future development

TheEd

Thanks for getting back to me. Here's results from a 4k time trial and park run which according to my garmin fell 200m short of a 5k.

Splits Time Distance Avg HR Max HR
1 03:54.2 1 172 184
2 04:45.0 1 185 187
3 04:55.8 1 187 190
4 04:31.6 1 188 191
5 03:40.4 0.79 190 192
Summary 21:47 4.79 185 192

Splits Time Distance Avg HR Max HR
1 03:57.7 1 129 169
2 04:23.7 1 173 174
3 04:32.3 1 176 178
4 04:28.3 1 179 180
5 00:01.6 0.01 180 180
Summary 17:24 4.01 165 180


I had a go at trying the sub 40 routine a few weeks back to see how I would cope with the plan and it seemed ok. Since then I've been doing lots of slow runs approx 6:00min/km with heart rate around 140 as well as some speed sessions. Before then I was just focussing on speed sessions. My longest run I've done recently was around 1:16. A few weeks back I also managed 8km in 35:03 a few weeks back:

NAME PACE
1km 4:08
2km 4:05
3km 4:17
4km 4:27
5km 4:27
6km 4:33
7km 4:20
8km 4:44

My resting heart rate is around 52bpm. When I last weighed myself I was 91.3kg, 193cm and 27 years of age. Sorry for the overload of information. Hope this helps. Where do you think should I start with the plan?

Thanks,
James

[TheEd]

will go through the info to learn more about you, however you can look to do the sub 40 minute 10k program structure and we change the pace for the sessions accordingly

you can start with the 2k session Thursday

start at 4.45 per k = 9.30 for the 2k

if you feeling strong after the 3rd 2000m then you can look to increase the speed

for now, don't bust a gut but instead look to complete the session

and then we can plan forward to the Tuesday 1k session

onwards

TheEd

[js7222]

Hi,

I accidentally went slightly quicker than suggested for the first few, I wasn't checking my pace but it felt manageable. Here are the splits:

Time Avg Pace Avg HR Max HR
8:39.8 4:20 166 181
8:36.3 4:18 178 184
8:43.2 4:22 179 185
8:54.4 4:27 179 183
9:12.8 4:36 179 183

Here are the two easy runs, it was done on the treadmill but my garmin somehow guess how far I went:

Time Distance Avg Speed(Avg Pace) Avg HR Max HR
30:01 5.26 5:42 141 148
1:00:00 10.31 5:49 142 148

What do you think I should be aiming for in the 1k session on Tuesday?

[TheEd]

how you do the 2k session will reflect on how you able to race your 10k

you learn a great deal from this session

onwards and forwards

enjoy long run and let's see how the 1k session goes

nice going

TheEd

[js7222]

Thanks for that. What sort of pace should I be looking at for the 1k session on Tuesday?

[TheEd]

OK .. in a little while I shall be asking you what pace you think you should running your session in

however .. calculate your time from the 5 x 2k .. total time of 45:04

which is 4.30 per k

your 1k session should be 10 seconds per k quicker which is

4.20 per K .. so 4.15 to 4.20 per k

on we go

TheEd
ps.. you may reply to this and give your opinion

[js7222]

Thanks I thought you might suggest those sorts of times . They sound good to me so I'll let you know how I get on.

Long run went well today. I was not looking forward to it but found it strangely therapeutic. Think I will definitely stick to doing the long runs outdoors instead of the treadmill.

Avg HR
143 bpm
Time
1:30:30
Avg Pace
6:46 min/km
Distance
13.38 km

[TheEd]

good stuff and now for the 1k session

on we go

TheEd