10k Training Advice

[jd912]

Hi,

I would like your advice about 10K training.

First of all - i'm 43 years old.
Personal best is 39:58 in Sept 2009.
Max heart rate is about 182 (I think).
Resting heart rate is about 52.

I did a 42:30 10k in May this year. Then had 5 weeks off training.

I did a muddy trail 10k on 17th July in 44:00. That was preceded the week before by a 20:30 5K.

I have just started your sub-40 program.

I completed the 5x2k intervals as follows (i found them harder than expected):

1. 8:29 (Max HR = 166) (HR after 90s rest = 124)
2. 8:32 (167) (127)
3. 8:38 (168) (132)
4. 8:48 (169) (131)
5. 9:02 (168) (128)

Do you think I should aim for a slower time next time? Or should I just keep trying at this pace until I get consistency?

Also what Heart Rate would you recommend for the easy running sessions?

Your feedback is most appreciated.

Cheers
joe

[TheEd]

Hi joe and welcome to the forums

would highly recommend a 4k time-trial and also provide heart rate feedback so that we can provide more accurate training sessions for you

you can stay on the format of the sub 40 minute 10k program however with a pace aimed more to benefit you

what are your thoughts on this?

TheEd

[jd912]

Hi TheEd,

Thanks for prompt reply!

I have a 5k race next thursday (28th July)- would that be a good replacement for the 4k time trial?

I was thinking of re-starting the 3 week cycle on Wed 3rd Aug as I have a 10k race planned for Sunday 21st Aug.

Cheers
joe

[TheEd]

that should work well

enjoy

TheEd

[jd912]

Hi theEd,

I completed the 5K race in 19:48

My max heart rate was 172.

Average looks to be about 168 but did drop to 166 at some points.


What Heart Rate do you think I should maintain on the easy runs?

Also, do you think I should stick with trying to achieve 8:30 for my 2K intervals?

Plus any other comment would be welcome!

Cheers
joe

[TheEd]

yes .. stick to achieving 8.30 on your 2k runs

however if you feeling OK on the last 2 x 2k then increase the pace to 4.10 per k = 8.20

after feedback of this session we can see what pace the 1k session can be, because your 5k speed is at sub 4 minutes per k

TheEd
ps.. keep the easy runs as easy as possible below 130 to 140 bpm for now .. provide feedback of this please

[jd912]

Hi theEd,

I've just completed the 5x2k session as follows:

1. 8:23 (Heart Rate at end = 160bpm) (Heart Rate after 90 secs = 121bpm)
2. 8:23 (165bpm) (125bpm)
3. 8:26 (165bpm) (123bpm)
4. 8:27 (166bpm) (123bpm)
5. 8:30 (168bpm) (126bpm)

I've been running the easy runs at heart rates of 130-140.

What pace do you think for the 1km reps?

Ta,
Joe

[TheEd]

definite improvement in 2k session

your 1k pace can be at 3.55 to 4 minute per k

you should cope with this pace according to your 4k time

good luck and enjoy

TheEd

[jd912]

Hi,

My 1km times were:

1. 4:01 (168)
2. 4:00 (168)
3. 3:56 (170)
4. 4:01 (171)
5. 4:05 (172)
6. 4:03 (172)

What time do you think I should aim for on the 5K paced run & the 400m reps? I was thinking of trying 1:30 for the 400m reps. Maybe 20 mins for the 5K?

Cheers
Joe

[TheEd]

20 minutes would be more towards all out

consider 20:30 pace for good measurement .. keep it controlled and then if you feeling relaxed accelerate the last 1km

remember this is not a race

as for the 400m's this session would be best around 92 seconds per 400m and not quicker

the main intention is to get used to the routine of the schedule and to gain the benefits of the consistency

the results will follow if you able to establish consistency

TheEd