10k sub38 with only 4runs/week

[TheEd]

Hi Emko .. apoplogies for your posts disappearing .. I am re-adding them here

Dear TheEd,
sunday 16.4.2023 I ended second 3weeks period. Quality runs was as follows:
5x2k: 00:07:11, hr.avg159 bpm, 00:07:15, hr.avg167 bpm, 00:07:16, hr.avg170 bpm, 00:07:14, hr.avg172, 00:07:14, hr.avg174 (effort 8/10)
6x1k: 00:03:22- hr.avg151 bpm, 00:03:24- hr.avg159 bpm, 00:03:25- hr.avg159 bpm, 00:03:27- hr.avg164 bpm, 00:03:28- hr.avg 165 bpm,
00:03:35- hr.avg 169 (effort 8/10)
5k paced @ 19min (effort 10/10)
Had no race at race day, but done 10k@3:50min/km with el. gain 45m (effort 8/10). If proper race, I would hit sub 38.

Started third 3weeks period this week. Today will be 5x2k. Do you think still to keep up with schedule with same paces?

Thanks for reply
I did not mentioned 10x400, but those I can easily done at 75sec, If I push even faster.

Hi Emko, when are you planning on racing again?

do you have ParkRun in your area?

I would look to start the 2k session off at the same pace and then consider going 5 seconds per k quicker on the last 2 x 2k

nice going

TheEd

Dear TheEd,
8.5. I am going to have a 5k urban run in near town, which almost suits to end of actual 3weeks period.
Actually I done 5x2k last friday with almost all of 2K at 3:35/km (except first one), which is 5sec faster than anticipated. If I would just keep pace at 3:40, effort would be like 7/10.
Now hot days are comming, so I understand paces cant improve so fast and there be a worse days. But I feel that now I steping througt that limit which is my main question in name of this thread. Smile

(we changed IP address)

[TheEd]

Hi emko .. hope everything is OK your side and that your training is progressing well

TheEd

[emko]

Dear TheEd,
yes, everything is fine. I am in 4th 3week round,
I will come up with update when is finished.

[emko]

Dear TheEd,
yesterday I ended up 4th 3week period with 5k urban race. I done it at pace 3:33 (17:44), but there was a lot of sharp turns. 17:30 was definitely doable.
I want to continue with 5th 3week period, which would end with urban certified 10k race by 27.5.2023. (I think to try to go it for PB at 3:45m/km. I got current PB 3:48 from october 2022)
Last time you mentioned to keep my 5x2k at pace 3:40, but to try last ones to push faster. Should I change anything or to keep up with schedule and paces? Please also make your note if any, to my 6x1k (3:30) and 5k paced (3:40)

very thankfull for answer.

[TheEd]

Hi emko .. nice going .. stabilise things

stay at the same pace but increase the pace of the last 2000 or 1000

you should be able to run down to the event feeling in control. During the sessions try to be as relaxed as possible while maintaining the speed / pace

good prep for event

enjoy TheEd

[emko]

Dear TheEd,
I just finished 5th 3week period.
5x2k vent very smooth vith effort 7/10 (7:05, 7:11, 7:09, 7:17, 7:06) - I was able to push last 2k even there was small uphill. This was by far easiest 5x2k
6x1k also ok - that was just maintaining each under 3:30
I found 5k paced as hardest run in this 3week period, I can keep up with 3:40 pace, but with very hard effort.
Saturday 27.5. I done race on certified 10k urban course with 0m elevation. I was aiming to 37:30 but Unfortunatelly I did as follows:
3:32, 3:41, 3:50, 3:50, 3:50, 3:53, 3:53, 3:57, 3:57, 4:01. Overall time 38:24.
Personally dissapointed as I had big expectations after 15weeks of good approach.

What do you suggest? To continue with 6th 3weeks period or something else? ( I dont feel tired mentally or physsically)

Very thankfull for answer

[TheEd]

Hi emko .. you certainly looked to have gone out maybe a bit too quickly ..

have you read this article: race your best 10km

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

what is your longest distance run currently?

TheEd

[emko]

Hello TheEd,
sure I read your article.
Still try to follow your instructions from that article and previously had races that just copied your suggestions. But saturday from km6 I could not follow any of your suggestions and I struggled
I am not taking this lost very seriously and looking forvard to go to another races. I am just surprised that despite my training and good feelings in hardest sessions I wasnt able to confirm it on the race day.

My longest runs are at day 5, which is usually around 18km. Than on the sessions which are supposed last min. 1hour I am doing cca 13km. All together it gives up to 180km /month

[TheEd]

Hi emko, do you have many races on yur calendar there? DO you have anything similar to ParkRun?

TheEd

[emko]

Dear TheEd,
I try to suit race to end of 3weeks period, but I think next race will be by beginning of july (10k hilly trail), then august some 5k race and late august 6x10k relay race during 30hours, and september certified flat 10k urban race.
I am not sure what I should understand under ParkRun