10k Training Advice

[jd912]

Hi TheEd,

Well, I have mixed feedback.

I did the 5k paced run on Sunday & found it tough. I did it in 21:21. Like I said I found it tough but my average heart rate was only 152 & max right near the end of 166. I ran this on a slightly hillier route than my interval sessions.

By contrast the 10 x 400m I found really easy:
1. 91 secs (max HR = 159) (HR after 60 secs = 115)
2. 90 (159) (115)
3. 88 (163) (124)
4. 90 (161) (120)
5. 91 (160) (119)
6. 94 (161) (117)
7. 94 (159) (125)
8. 88 (161) (119)
9. 88 (163) (123)
10. 86 (165) (125)

Is this session supposed to be relatively easy? I was shattered after the 1k and 2K interval sessions but felt really fresh after this one.

Cheers
Joe

[TheEd]

yes .. the 400m session is meant to be relatively easy in comparison to the 2 and 1k session .. the bulk of the 'true' training takes place between day 3 to 8

and then it tails off before the race

there are many facets to the program still to come however you have to start somewhere

enjoy

TheEd
ps.. the 400m session is best done on a tartan or grass track

[jd912]

Hi theEd,

I finished race in 41:38 which is my best this season (out of three 10Ks). Unfortunately I haven't got split times but think I faded in last 3 kms.

I will complete another cycle & have a 5 mile race lined up in 3 weeks. Thanks for all your advice so far

Cheers
Joe

[TheEd]

a good result .. 2 x 5k in 20:49 without rest

definitely moving in the right direction

congrats

TheEd

[jd912]

Hi theEd,

Just did the 2k intervals. Not a huge improvement from 3 weeks ago. Is this normal?

Rep Time Max HR HR after R90
1. 8:03 163 123
2. 8:12 165 127
3. 8:18 166 129
4. 8:22 167 133
5. 8:22 167 125

I was wiped out after the fifth rep - glad it's over for another 3 weeks

I have the long run on Sunday - I will do 90 mins at 130-140 - that ok?

Also - I was thinking of aiming for 3:55 for the 1Ks, then 20:30 for the 5k paced.

Cheers
Joe

[jd912]

Hi theEd,

One more thing - can I update my email address? I had to register with my wife's email because my own is with gmail.

Joe

[jd912]

Feedback from last couple of workouts for the record:

Sun 28th Aug. Longest Run: 17K in 90 mins (Avg HR = 139, Pace = 5.22 /km)

Wed 31st Aug. 6x1km intervals (this time on 400m track):

1. 3:39 (Max HR=163) (HR after R60 =126)
2. 3:48 (163) (134)
3. 3:54 (163) (135)
4. 3:47 (165) (139)
5. 4:00 (167) (145)
6. 3:55 (168) (142)

I've done all the easy runs at approx HR of 140bpm and pace between 5:10 - 5:30

[TheEd]

would be great when you can do this session at 3.39 per k

keep working on it

TheEd
ps.. drop me a message with the email you want to change it to and I shall make the change .. apologies I somehow missed the email post

[jd912]

Hi theEd,

I've just completed my 3rd cycle of the 10k training schedule.

I did a 5 mile trail race today in 31:45.

I was thinking of doing a 4th cycle finishing with 2 races:
- October 22nd, a 10k trail race
- October 30th, a 10k road race

After the race on 30th I was thinking of doing the "off training".

Do you think the above is a good idea?

If so what training should I do between the two races on 22nd and 30th?

Cheers & thanks for advice so far,
Joe

[TheEd]

this should be fine and between the 2 races we balance by doing a week similar to week 3

this should be fine

TheEd
ps.. were you happy with the race / event