10k training - how fast can i get in 5 months?

[sirchimp]

Hi everyone. I am training for a 10k race in mid april, 2012. I ran the same race this year (april 2011) in 49:44, after a 10week training period following a training program with easy running, tempo runs, interval runs, and longer distance easy runs. I started 10weeks prior, and couldn't even finish a 10k at 6:00 / km pace without stopping to walk. I'm 5'10" and at the time was 183lbs and about 20-21% body fat...not in overly great shape from a weight perspective.

Since then, I have done some off and on running and weight training. I'm starting to get serious about the race next year and would really like to blow my time out of the water. In addition, I've wagered some money on it with a few friends.

I'm wondering how fast i could expect to get, and which training program i might want to follow. As a note, i just ran a 4k time trial (on a treadmill - set to 1% incline), with my splits as follows:

km | time | avg HR | max HR
1 | 4:33.7 | 152 | 164
2 | 4:28.4 | 166 | 168
3 | 4:28.3 | 172 | 176
4 | 4:25.2 | 179 | 183
Total: 17:55.6 167 | 183

First km was a bit slow as the treadmill had to ramp up to speed...i dialed in 13.4km/h...then pushed it up a bit on the final km and final 100m...it was getting difficult in the last km, but i could probably have pushed it a bit more, but not much.

Currently I'm about 180lb, 19% bf maybe.

1. How fast could i hope to expect following optimal training over the next 5mo
2. What would optimal training look like? Starting with the sub 45m program?

Thanks for any advice!

Regards,

[TheEd]

you can start on the sub 45 minute 10km program

and then we shall change the pace targets for you

can start with the 2k session next Thursday

will provide pace shortly

Hope this works out for you

TheEd

[sirchimp]

Do you mean the 4x2k session? For that session, how do i decide how long to rest? 90seconds or 2minutes? Do I slow to a walk, or completely stop?

Also, why wait til next thursday? If I begin today as day 1, then i could be doing that session in 3 days...?

Thanks for the input!

Regards

[sirchimp]

I should add...i don't work a normal job, per sae, so i don't need my training schedule to align with weekends or 7 day weeks in any convenient way. I'm after the fastest possible time in 5 months...

Regards

[TheEd]

OK ... we get the 2k session done today .. then the longish run on Sunday and then the 1k session on Tuesday

start the 2k session pace at 4.40 per k .. the first cycle is to adapt to the structure so do be patient

9.20 for 2k if you feel it is easy then reduce the Rest to 90 seconds

during the Rest take on a little water and do light stretching and mental preparation

have a good weekend

TheEd

[sirchimp]

I am in a different time zone, so i will do these today (saturday) and the long run on monday.

4:40/km to start. I'm pretty sure i can do these faster right now - maybe 4:20-4:10 - Just a guess based on my 4k time trial and feeling good about it. Should I still start slow at 4:40/km?

Thanks...

[TheEd]

definitely stick to 4.40 and reduce the Rest to 90 seconds if it feels easy

then do a light run Monday and the 1000m session on Tuesday

then you back on the correct cycle

enjoy

TheEd

[sirchimp]

Oopsy...too late. But never the less, informative. I started out a bit too fast...ended up having to dial back the speed. Here are my stats included rest times:

KM | times | AHR | MHR
------------------------------------
1 | 4:28.0 | 148 | 158
2 | 4:24.2 | 162 | 165
R | 2:01 | 138 | 165
------------------------------------
3 | 4:31.7 | 154 |168
4 | 4:27.1 | 170| 172
R | 2:10 | 149 |172
------------------------------------
5 | 4:39.6 | 162 | 173
6 | 4:36.9 | 174 | 176
R | 3:03.9 | 149 | 176
------------------------------------
7 | 4:42.8 | 165 | 175
8 | 4:41.0 | 177 | 180
------------------------------------

Last 2 sets were closer on target to the 4:40 you suggested. That actually felt better, though thanks to blowing myself in the first 2 sets, i was feeling really tired in the last 2. My rest between the 3rd and 4th set i took an extra minute. Though about 15seconds of the 'rest' period involved the treadmill i am using winding down...so the first rest was closer to 105s of real rest...strictly speaking.

Really wanted to give up in the last 2k set...but toughed it out.

I'm looking at the 3 week sub 45min plan, and after the 4x2k session (day 3) it has a rest, followed by long run (upto 1:30). Is that what you mean by light run on monday? As well, the 1k session - do you mean the 6x1k session (day 8 in the cycle)? Why the order change up?

Finally...what would you recommend (and i will definitely listen this time for a pace for the 6x1k session?

Regards,

[TheEd]

2k session is really good wait until you improve to 5 x 2k

whereas the pace mentioned at 4.40 comes across easy it hits the spot and if you had Rest of 90 seconds u would be on the spot training wise

for the 1k session you looking at 4.30 per k and the REST is most important

whereas you would normally do the long run it is not recommended this time round .. so Monday would be a 20 to 30 minutes light

Tuesday would be the 1k session

the secret is to achieve consistency

onwards and forwards

TheEd

[sirchimp]

Great, Thanks for the input!

4:30/km...That should be quite 'easy'...i think. Since i ran the 4k straight at roughly that pace with no rest periods. However...famous last words. Plus an extra 2k will make it fun.

For the easy run(s), what pace should i be aiming at? I know the 'talk test', but its tough to really know if i can talk at a particular speed without yammering on to myself. Hehe. I find i can run at 10kph, or 6:00/km for a long while (8-10 miles) without it being a big deal. Seem reasonable? As well, as time goes on, and i'm improving my speed, should i be increasing my pace at these easy runs?

Regards