10k Training Advice

[jd912]

Hi theEd,

here are my 140 bpm stats:

Avg Pace: 4:54/km; Avg HR: 139 bpm; total time: 40 mins; distance: 8.15km


joe

[TheEd]

130 to 140 bpm should be OK for you especially for the easy runs up to 15k

for runs longer than this try keep it closer to 130

hope this helps

TheEd
ps.. often a rule of thumb is 1 minute per k slower than current 10k race pace for your easy runs up to 15k

[jd912]

Cheers,

Will give that a go.

[jd912]

Hi theEd,

Just starting the 2nd week of build up.

I've been doing most of the running at 140bpm.

What HR would you suggest for the 65% & 75% efforts in the coming days?

Cheers
Joe

[jd912]

Hi theEd,

Just thought I'd give some feedback on my progress. I've made good start to new season.

During the build-up I did most of my running at 140bpm.
The 65% efforts I did at about 150bpm.
The 75% efforts I did at 155bpm.

After build up I did 5k race (rather than 4k time trial) in 18:54.

My 2K R90 intervals were fairly comfortable:
7:58 (161 bpm max)
7:54 (162)
7:55 (162)
7:56 (164)
7:51 (163)

My 1K R60 intervals on track were:
3:53 (161 max - 119 after rest )
3:44 (162 - 119)
3:43 (164 - 130)
3:43 (165 - 132)
3:43 (165 - 133)
3:43 (164 - 125)

My 400m intervals on track were:
1. 88 seconds
2. 84
3. 85 (161 max - 118 after rest)
4. 87 (163 - 121)
5. 86 (164 - 123)
6. 85 (164 - 133)
7. 84 (166 - 131)
8. 84 (165 - 132)
9. 84 (166 - 133)
10. 83 (166- 134)


Race Day 10k - I achieved personal best by over 1 minute!
Gun Time: 38:08
(Unofficial) Garmin time: 37:52
Max HR = 164

Conditions were perfect - mild for March & no wind, on a very flat fast course.

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Just been looking back over my notes. I started programme in July 2011 when I weighed about 11.5 stone. By November I was down to 10.5 stone & since then I've stayed fairly constant.

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[TheEd]

This is great to read jd .. congrats on the PB

what are your new goals for the distance?

Cheers

TheEd

[jd912]

Hi theEd,

Would be nice to get sub 36 mins in a year. Think that's possible? I'll be 45 then.

[TheEd]

well we can certainly aim at sub 37 to start

we reshuffle the sub 35 minute 10k program for your pace sessions

and work from there

how's that sound

:yes:

TheEd

[jd912]

Hi TheEd,

Yeah I will try the sub 35 program & adjust the interval times to something more manageable.

I've only completed one cycle since my last message as I have had back to back races. But i have good news ... last week I ran 36:39 on a fast course.

I'm hoping to have a chance to break 36 mins in a race towards the end of May.

Cheers
joe

[TheEd]

well done .. what pace did you run for the 2k and 1k sessions, please?

Cheers

TheEd