10k & 21k Training

[DaveM40]

Yes I agree with these paces.

I will run them at the track I think.

I just hope I can get the pacing right.

Thanks for all the help

Dave

[TheEd]

you will be fine .. today's run will provide you the correct ingredient for the pace needed

enjoy

TheEd

[DaveM40]

Hi TheEd - hope things are good with yourself.

I did the 5 x 2000 today. I ran it at the track in great weather (14 degree, sunny and light breeze). :great:

time / ave hr / max / after rest

1/ 7:15.7 / 158 / 164 / 107

2/ 7:18.4 / 159 / 164 / 117

3/ 7:16.9 / 162 / 166 / 121

4/ 7:19.0 / 162 / 166 / 125

5/ 7:19.1 / 163 / 165 / 120

Ave per rep 7:17.8 (3.39 per k)

I was pretty solid throughout. This is the first time I ever ran this workout outside. I always used the Treadmill before.

I recovered well after and legs feel fine now - not too tired.

I am pleased with the session.

[TheEd]

then the session is equivalent to a minimum 7.10's inside

nice to be going forward with a positive feeling in your stride

:great:

heEd

[DaveM40]

Hi TheEd

I did the 6 x 1000 session yesterday. I was on a short family visit, so I ran them on the seafront walkway. It is 100% flat and 5 miles long, so quite good to train on.

time / ave / max / after rest ( My max is 177)

1/ 3.29 - 158 / 164 / 107

2/ 3.23 - 162 / 166 / 117

3/ 3.29 - 166 / 169 / 125

4/ 3.24 - 167 / 171 / 131

5/ 3.31 - 168 / 172 / 135

6/ 3.35 - 167 / 171 / 130

Ave 3:29 against target 3:30 to 3:25

I worked hard and was tired on the last 2 reps - but I felt good and the legs were feeling nice. Probably pushed too hard rep 2!

I warmed down by having a stand in the sea - great for legs that have just worked out hard :great:

Paced 5k tempo on Saturday - shal I do it on road or at the track? What do you think?

Thanks!

Dave

[TheEd]

track may prove to be too rigid, though if you plan a few track races then the paced run on the track will be beneficial

are you happy with things overall?

TheEd

[DaveM40]

Hi TheEd

Thanks for the reply.

I am aiming at the road racing this year - so I have found a 5k road circuit for the Tempo. It is not flat but has no hard climbs, just one longish incline - not steep at all. Should be ideal. The only track race I MIGHT attempt is our club 10000M championship. It would be a good PB opportunity as I run okl on the track, but they have not decided a date and my road race calender is coming first this summer.

I am feeling great right now. Legs and mind both in good shape. I look forward to some racing. Next race is Saturday 23rd - a local 5k trail race. It is a 10 minute jog from my house to the start. They free to enter and are called ParkRuns. They run every Saturday at 9am. Check out the link - we have over 100 in the UK now and they have spread to Denmark now!

http://parkrun.com/home.aspx

Not a quick course, but a chance to run hard and maybe get a top 3 finish. I will then do another 3 week cycle and have a 10k entry for 15th May!

[DaveM40]

Hi TheEd - hope all is good for you guys.

I did the 5k tempo today. As per my last post, I decided to run it on an gently undulating road course. The weather was great; 18 degrees / light breeze.

I ran it in 18:01 at an average HR of 166 and ave pace 3:37.5. I am pleased with that.

passed 1k in 3.38 and 4k in 14:30

I quite relaxed to 4k -feltlike 10k intensity. I guessed I sensed the end in sight and pushed a bit at the end. Legs great today and enjoyed the running.

Next week

mon - 45 easy

tue - 10 x 400 (1) aiming sub 80

wed - easy 45

thu - standard fartlek

fri - rest

sat - 5k trail race

sun - 60 easy

All ok?

[TheEd]

Hi D ... I read your blog post .. seems as though the tempo run indicates towards good things

nice to see

TheEd

[DaveM40]

Hi TheEd

I did the 10 x 400 at the track today. All ok - good weather (20 degrees light winds).

time / ave hr / max / after rest

1/ 80.3 - 147 / 160 / 105
2/ 77.4 - 150 / 163 / 115
3/ 78.0 - 152 / 165 / 122
4/ 78.1 - 156 / 165 / 125
5/ 78.8 - 153 / 167 / 125
6/ 78.7 - 154 / 168 / 127
7/ 77.9 - 155 / 169 / 131
8/ 79.4 - 158 / 170 / 134
9/ 77.3 - 159 / 172 / 138
0/ 75.6 - 162 / 172 / 133

ave pace - 78.2

I am pleased with this. I have not done any 3k pace speed work at the track since January, so I felt this was a solid session.

***** STOP PRESS ******

I just found out that our club 10000m race is next Thursday!

Loads of notice as usual ... :duh:

I want to run it, so I have a plan;

I will do this week as planned including the 5k trail race. Then I will run the 10000m race in place of the 5 x 2000 I would have run on that Thursday.

Sound ok?