10k training

[Stef4n]

Hi,

Following the 15k race last december I lost my running motivation for some reason. It was cold and I was busy with my study, not feeling so well in general etc.
After 4 months of doing absolutely nothing and gaining about 5 kg, I finally got into running again (I have a 16k trail to run this sunday, so I didn't really have a choice:tonguepop. Anyway, it's good to be back :yes:
Having done some 'easy' runs, I started with the first cycle last wednesday.

These are the results upto today's 1k session:

Cycle 1
3x2k R:90
Total distance: 6.16
Total Time: 35:45
AHR: 183
MaxHR: 201


Number | Pace | Avg HR | Max HR
1 | 4.58 | 175 | 193
Rest: HR down to 137
2 | 5.00 | 187 | 195
R: 151
3 | 4.59 | 193 | 201
R:161

Easy 60 min
Time: 56:05
Distance: 7.85
Av. Pace: 7.09
AHR: 154 BPM

Cycle 1
Long run
Time: 2:00:55
Distance: 15.14
Av. Pace: 7.59
AHR: 143 BPM

Easy 30 min
Time: 27:38
Distance: 3.63
Av. Pace: 7.37
AHR: 144 BPM

Long Run
Time: 1:32:41
Distance: 14.46
Av. Pace: 6.23
AHR: 155 BPM

Rest

Cycle 1
6x1k, R:60
Total distance: 7.00
Total Time: 42:07
AHR: 173
MaxHR: 198

Number | Pace | Avg HR | Max HR
1 | 4.31 | 166 | 182
Rest: HR down to 142
2 | 4.36 | 176 | 187
R: 140
3 | 4.29 | 181 | 192
R:150
4 | 4.31 | 184 | 194
R:158
5 | 4.30 | 188 | 196
R:159
6 | 4.23 | 190 | 198
R:148

I didn't expect to get the pace back this fast, really pleased with today's session:great:
Doing some light runs the rest of the week, and "rolling down to the event with confidence" as you would say :jester::laugh:

Cheers,
Stefan

[TheEd]

Hi Stefan and welcome back, even if there is 5k more of you to go around

your 1k session does indeed look promising, what we can look to do is increase the 2k session to 4 x 2k

will wait for your feedback after the weekend and we can look to see the pace for the various sessions as you go forward

as a marker, always consider doing a 4k time-trial on the same course as before

onwards

TheEd

[Stef4n]

Hi,

Tough run yesterday, lots of steep hills etc.
Here's the result:

Trail 16.8k
Time: 01:48:41
Distance: 16.8
Av. Pace: 6.30
AHR: 182 BPM
MHR: 195 BPM

Doing a light jog/walk of 15-20 mins today with some stretching for recovery.

Not sure yet about the next step, either a 4k trial or another 2k session this thursday. :mmm:

Cheers,
Stefan

[TheEd]

Stefan, let me know how you feel tomorrow or Wednesday and then we can plan forward

enjoy

TheEd

[Stef4n]

Somehow I'm feeling very restless today (started this evening). It's hard to explain, but I feel like racing again. I'm shaking my legs the whole time and can't sit still. Not really sure what to do with my energy. Well, probably nothing since I need recovery :laugh:


I went for a light jog this afternoon:

Recovery Run #1
Time: 20:07
Distance: 2.72
Av. Pace: 7.24
AHR: 130 BPM

[Stef4n]

Easy run completed today. Feeling very good
What's the plan?

Easy 5k
Time: 34:57
Distance: 5.04
Av. Pace: 6.56
AHR: 142 BPM

[TheEd]

are you able to put in a 4k marker to see where you are in comparison to previously

either tomorrow or on Thursday

seems like you ready to roll

TheEd
ps.. you don't mention your future goals or maybe I missed them

[Stef4n]

Will do the 4k trial. Not sure at what pace to aim though.. maybe 4.20-4.30, considering my last 1k session.

I have some races planned (mostly the same as last year):

September 1: 10 Mile (Tilburg Ten Miles)
September 21: 10k (not sure yet)
October 13: 15k trail (The one in the dunes from last year)
November 17: 15k (Zevenheuvelenloop Nijmegen)
December 8: 15k (Bruggenloop Rotterdam)

Then there is a 10k on june 15 in which I can run (or june 22), but not sure about that yet. It's a bit soon for astonishing times hehe :p

My goal is just to run them as fast as possible. I don't really know what would be realistic by then. Maybe a sub 1:12:30 ten mile for the first race. Ultimately I want to go to sub 4 min/k running, but that's something for the long term. I'll just keep training hard and see where the training takes me :great:

Cheers and thanks for the fast replies

[TheEd]

start off steady and finish off strong

that is what best to aim for

and then we have a marker and can plan towards your events

TheEd

[Stef4n]

Hi coach!

Did the 4k today, started on 4.30/k and only pushed it in the last k. Pretty pleased with the session


4k Time Trial #1
Distance: 4.00
Total Time: 17:35
Av. pace: 4.23
AHR: 185
MaxHR: 200

Number | Time | Avg HR | Max HR
1 | 4:33 | 171 | 181
2 | 4:30 | 184 | 188
3 | 4:26 | 190 | 194
4 | 4:05 | 197 | 200

Now onto the 2k session The only questions are when and how fast? :laugh:

Stefan