10k sub38 with only 4runs/week

[TheEd]

Hi emko, well .. .. I was going to mention that for the build up your previous pulse level was maybe too high and then your next feedback was more favourable for build up training .. on average we have found around to below 140bpm is best for the build up easy runs

we have also found that once faster running / paced sessions and intervals that the pace of the easy run around 140 bpm speeds up

and that is the idea with using training methods and programs

getting into shape when you want to race at your best

hope this helps

TheEd

[emko]

Dear TheEd,
below data for last week (week5)

05-02-2023, 00:57:15, 12.22km, 148 bpm (1heasy)
03-02-2023, 00:56:11, 11.76km, 148 bpm (fartlek 5x8min)
01-02-2023, 00:50:30, 10.75km, 144 bpm (last 15min at 65%)
31-01-2023, 01:04:06, 13.18km, 141 bpm (1heasy)

all sessions flat with max gain elevation up to 40m

my plan is to have this week as a last of build up, then early next week I will do a 4k TT.

[TheEd]

nice emko, look forward to seeing how the 4k time-trial goes

TheEd

[emko]

Dear TheEd,
below data for last week (week 6)
11-02-2023, 00:48:32, 9.71 km, 174 bpm (trail race with 400m elevation gain, very bad conditions on icy forrest roads)
08-02-2023, 01:06:21, 14.21 km, 146 bpm
06-02-2023, 00:44:59, 8.04 km, 121 bpm

yesterday I done 4k tt:
03:39, 163 bpm
03:38, 172 bpm
03:38, 177 bpm
03:38, 181 bpm

On the base of above, how do you see my paces at 5x2, 6x1, 10x400 and 5k paced?

Very thankful for answer

[TheEd]

nice 4k run emko

Our Example : 14min = 3.30 per K which is 17:30 for 5K
your time: 3:38 per k so 8 seconds added to the example below
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 … round off to 3:40 … this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second your time 3:50
6x1000m at 3:30 per k with Rest 60 second your time 3:40
notice you increase the pace by 10 seconds
10 x 400m Rest 45 to 60 second 10 seconds faster per kilometer
the above is from this link below
https://www.time-to-run.com/training/10k...amtips.htm

also read this for other info

https://www.time-to-run.com/theed/10k-tr...ting-point

hope this helps and do the first cycle at those paces even if you find it easy

advisable to get a training partner for 2 or 3 of the 2000's

onwards TheEd

[emko]

Dear TheEd,
probably brought inflamation to my knee (never happen to me in 5years of running) after more of trail runs with bigger elevations. So last three weeks I only done light runs 2x per week.
But last week I felt better so I started 3weeks period and here are my results:

10.3.2023 5x2k:
2.00 km, 00:07:34, 163 bpm
2.00 km, 00:07:12, 164 bpm
2.00 km, 00:07:28, 169 bpm
2.00 km, 00:07:26, 167 bpm
2.00 km, 00:07:16, 169 bpm
I wanted to go avg pace of around 3:50 as my 4k tt suggested after your proposal above, but felt very comfortable. (in terms of 5x2k run

12.3. long run
14,43km, 01:19:00, 143bpm, el. gain 150m (this was tough half trail run)

So wednesday I will do 6x1k and I will try to make it at pace of 3:30.

[TheEd]

Hi emko, be happy if you find it comfortable .. this program benefits you more with consistency

hopefully things start moving in the right direction now

TheEd

[emko]

Dear TheEd,
just quick update. I just finnished first 3weeks period. (5x2k mentioned previously, 6x1@3:30, 5k paced@3:48 with60+m elevation, and 10,1k trail race at the race day with 100+m elevation @41:39). Personal feeling for me is not to change anything, so I just will keep up to second 3weeks period. Do you find it correct?

[TheEd]

yes emko .. don't change anything .. it looks as though there is consistency developing

nice going

TheEd

[emko]

Usually I have 90min long run, and doing cca 16-18km (depends on terrain and alevation)
Due to other commitments, I only done 12k yesterday in 70min, with el. gain up to 400m, but as I wrote, that was not my standard long run)
Not sure I catched your question correctly, as english is not my mother language