10k progression running 3-4 times a week

[TheEd]

Thor, if you ever consider doing a 21k race, then getting the long run up to 16 - 18k would be a good idea

ideally I would like for the 2k and 1k session to stabilise and then to focus on getting the 90 minute run to 6 minutes per k

your thoughts?

TheEd

[Punkthor]

I think I run long runs at around 6.30 because it's more comfortable but I'm open to pick up the pace and see how it feels. I'm base training now for a week or two, by the way.

[TheEd]

OK great, do you feel in control of your training and direction?

winter is on its way, will you use a treadmill during winter?

TheEd

[Punkthor]

I’m back! TheEd are you still alive?

[Punkthor]

Been on the program for a couple of cycles now. This last cycle is the first where I've applied paces based on a 4k test with a pace of 4:48/km. Calculated training paces are 4:45/km for 5k and 4:55/km for 10k.

May 24th: 4x5 min @ 10k pace w/ 1 min easy in between. Went faster than 10k pace in this session since I felt good and don't have a race to prepare for.

Lap 1: 5 min @ 4.52/km. Avg HR: 148. Max HR: 157

Easy 1 min. HR drop to 144

Lap 2: 5 min @ 4.51/km Avg. HR: 157. Max HR: 163

Easy 1 min. HR drop to 145

Lap 3: 5 min @ 4.49/km Avg: HR: 161. Max HR: 166

Easy 1 min. HR drop to 150

Lap 4: 5 min @ 4.38/km Avg: HR: 164. Max HR: 168

[TheEd]

Hi PunkTHor, I am here alright .. slow email coming through

great to see you back into the running again

have you any events planned

TheEd

[Punkthor]

Thanks for getting back to me, TheEd and very nice to be back here as well!  I don't have any events planned for now. Probably not until autumn. For now, my main goal is to work my way back to the paces where I quit back in 2017, which was 4.20/k for 5k and 4.30/k for 10k (and then I hit the wall). However, last time around I pushed hard to achieve higher pacing for each cycle. This time around I'll try to allow for more time to adapt.

Summer is coming up, do you think I should take some weeks on the build up program before getting back on the 10k program in the second half of summer? I feel like I might not be able to repeat the 10k program all the way through summer with vacation, family life etc. Let me know if you have any thoughts on this. Anyway I'm very excited to be back and your feedback certainly serves as great motivation

-Thor

[Punkthor]

May 31st: 63 min easy distance @ 7.00/km. Avg. HR: 133

June 1st: 30 min easy @ 6.09/km. Avg. HR: 138

June 2nd: 3x2k with 90 sec rest. Same paces as previous cycle.

Lap 1: 2 km @ 4.55/km. Avg. HR: 156. Max HR: 164

90 sec rest. HR drop to 128.

Lap 2: 2 km @ 4.54/km. Avg. HR: 162. Max HR: 169

90 sec rest. HR drop to 132.

Lap 3: 2 km @ 4.49/km. Avg. HR: 163. Max HR: 168

[TheEd]

Hi punkthor, we always recommend doing the 4k time-trial so as to see where you stand

the idea behind the time-trial is not to go flat out but simply to set a marker. Select a course you can always use, be it on the road in your area or 10 laps on the local track

the 4k time will tell you where you stand and you can often then decide whether you go on a build-up routine or try the 10k cycles
I see you have jumped straight in

how did you feel after the session as the pulse seems quite reasonable

TheEd

[Punkthor]

Hi TheEd! I did the 4K timetrial 4 or 5 weeks ago. I ran a hard but fully controlled 4.48/km which gave me a 5k pace of 4.45/km and 10k pace of 4.55/km. I trained with those paces on the following cycle and decided to stay with the same paces for this cycle as well because I don’t want to rush it like I did the last time, and ended up burning out and lose motivation.

The 3x2k felt pretty good I must say, and improvement from last cycle when comparing HR. Tomorrow is long run

Wish you a great weekend, TheEd!