10k sub38 with only 4runs/week

[emko]

Hello TheEd,
before my question I would like to thank for informations and personal approach you are giving to this site.

My question is. Can I still push my 10k PB down below 38 min if I can (want) run only 4runs a week?

my closer background:
42year
4years of running (approx 1800-2100km per year)
before was active in football (soccer) for a local club
182cm, 66kg
been on your training plans last year, but all easy runs (30-40min) left out, that is why only 4runs a week. But all quality ones done.
now in winter period dont use your plans, try to run more distance (200km+a month) and hills (2000m+)
personally 10x400 can do closely to 78sec and 6x1k slightly below 3:30min/km. But for 5x2k feel like very difficult to improve below 3:40min/km, even hard was to feel comfortably over this pace. somethimes ok, but on another try not, so I started to lose improvment feeling.

Hope you got my point.

[TheEd]

Thanks emko and welcome to the forums

4 runs a week is not a problem .. no need to change that format

what is your current status and if looking to go towards specific pace speed sessions we would recommend doing a 4k time-trial so we can work out the pace for the sessions

the 2k session is the toughest part of the program and the most helpful/beneficial, look to get training partners for that, even if they only do 1k of the 2k with you (the last 1k preferably)

as a matter of interest we do provide a build-up program once training on the 10k programs

https://www.time-to-run.com/training/10k/buildup.htm

there is also the off-period training cycle

https://www.time-to-run.com/training/10k/offtime.htm

over to you

TheEd

[emko]

Thanks The Ed for answer.
I will try january and part of february to be ispired with those build up period (anyway I wanted some hilly runs, relaxed runs and bit paced runs)
Then i will do a 4k TT.
Then we can count specific paces and I will start program. I will adjust start of program according specific race on its end (there should be more races in march).
Still I will stick with 4runs a week.
Do you think all above is reasonable?

[TheEd]

excellent, you can provide feedback of your training, so we can learn about pace, pulse etc on your easy runs

enjoy TheEd

[emko]

Dear TheEd,
data for last week (week3)
17.1.2023 10,33km, 156bpm, 4:13min/km, 95m el. gain (asphalt road)
18.1.2023 11,34km, 143bpm, 4:40min/km, 20m el. gain (asphalt road)
20.1.2023 13,11km, 148bpm, 4:44min/km, 260m el. gain (asphalt road 5x uphill)
22.1.2023 19,08km, 143bpm, 6:47min/km, 565m el. gain (trail run in forrest, with heavy snow)

my hr max is 193bpm (I only use wrist HR measurement on my watch)

[TheEd]

Hi emko, have you got an average morning pulse for us

there are a few thoughts to be shared on current feedback

TheEd

[emko]

I had my watches on during night. Miminum pulse was at 1:00am 39bpm, so average morning could be 42-43bpm I guess

[emko]

Dear The Ed,

data for week 4
29-01-2023, 01:09:31, 15.11 km, 155 bpm (flat)
27-01-2023, 00:53:31, 11.12 km, 137 bpm (flat)
25-01-2023, 00:41:54, 9.21 km, 140 bpm (flat)
24-01-2023, 01:00:11, 12.07 km, 137 bpm (flat)

[TheEd]

very interesting about the sleeping pulse and the time it was at it's lowest

your last runs you were running at lower pulse, was that intentional

TheEd

[emko]

Dear The Ed,
intentional was to run with comfort. I was not checking the pulses. I know that runnig around 4:40min/km on flat course is very comfortable for me.
You wrote previously that you would like to share some thoughts about this easy runs. Are there any I should think about?
Thank you for answer.