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

[sirchimp]

Makes sense i suppose. Last year i did an 8 week training cycle which included a weekly 400m interval session...starting at 4x400 and by week 8 it was at 12x400m...with easy 400m jog inbetween...no injuries...I was running those at 10mph on a treadmill...so not exactly light speed. The program called for running them at my MILE race pace.


I think there was some benefit from those sessions...if not just the mental benefit of my 10k race pace feeling SLOWer than that pace...


Anyway..my fartlek data:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:26.0 | 115 | 127 *walk a bit
2 | 5:59.7 | 130 | 136

1 | 5:01.3 | 155 | 162 - 15kph
60s: HR: 163 - 156
2 | 5:00.7 | 165 | 171 – 15.1kph
60s: HR: 171-164
3 | 5:00.3 | 172 | 176 – 15.2kp
60s: HR: 176-169

Started at 15kph, and then did 15.1 and 15.2 for the subsequent 5:00 sessions. No ramp up/down time, i included it in the 5:00 for ramp up and in the rest for ramp down.

A couple days of easy 40min, rest and then my 5k push. Psyching myself up to kill it.

Regards,

[TheEd]

the 400m session is aimed at 3k speed, so when the athlete is looking to break 45 to 40 minutes it is not the most important session and always better to avoid problems

a number of runners were doing the session on tarmac and therein lies the problem

Cheers

TheEd

[sirchimp]

Really? 3000m speed? OK...well lets see if i can't convince you I'm ready with a spectacular 5k time...

7k easy run today...just shy of 40min:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:53.1 | 122 | 132
2 | 5:42.9 | 132 | 135
3 | 5:39.8 | 135 | 141
4 | 5:35.7 | 138 | 140
5 | 5:36.8 | 139 | 141
7 | 5:30.9 | 142 | 145
6 | 5:29.9 | 145 | 147
Total: 39:29.1

Regards...

[sirchimp]

Last week has been pretty bad with work..working about 18hours a day with a horrible sleep + eating routine. That said, i went and tried to run my uber 5k:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:07.8 | 152 | 165
2 | 3:57.9 | 168 | 171
3 | 3:57.7 | 174 | 177
3.75 | 3:13.3 | 179 | 182

Blow up. Just gave up...i don't know but i'm guessing a combination of total lack of sleep (had slept about 20 hours in the previous WEEK with maybe 4hours before trying that run), lack of eating well (junk food), and probably dehydrated as well. Combined with maybe not being ready to run sub 20...Though, i really feel like i should be able to do it.

So I was thinking i would rest up and try again in a day or two, but then decided against it. So after a 2 day rest, I'm continuing on with the program at Day 1.

Did an easy 10k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:39.1 | 122 | 136 *walk a bit
2 | 5:27.3 | 136 | 139
3 | 5:27.8 | 138 | 140
4 | 5:27.3 | 138 | 140
5 | 5:26.3 | 142 | 145
6 | 5:27.0 | 142 | 144
7 | 5:26.0 | 145 | 147
8 | 5:23.3 | 146 | 149
9 | 5:25.0 | 150 | 152
10| 5:23.7 | 152 | 155
Total: 54:45.9

Another easy day tomorrow then a new 4x2k session. My previous sessions were between 8:30.8 and 8:19.6. I'm going to aim for 8:20 for the first one and get progressively faster for subsequent intervals...

That is all...

[TheEd]

try not to expect too much from yourself as the body will go through a further hiccup even if you do start getting the rest and food needed

so be kind to yourself and just go with the flow

TheEd

[sirchimp]

I hear you. I think a significant % of my gains have been learning to run at a higher pain threshold...as opposed to pure fitness gains. So obviously those gains (pain threshold) can only take me so far. Now its down to adding real fitness improvements.

I've got time for 4 and half more cycles between now and my first race...and then another full cycle between that 10k and a second race (half marathon). Lets see what i can do...

Regards

[sirchimp]

Easy 7km run:


Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:34.5 | 125 | 136
2 | 5:27.9 | 137 | 140
3 | 5:26.8 | 141 | 144
4 | 5:26.8 | 142 | 147
5 | 5:26.7 | 146 | 158
6 | 5:27.9 | 149 | 153
7 | 3:45.0 | 170 | 178
36:35.6


Last km i dialed the speed up significantly for some fun...I was wondering if i do this occasionally on my easy runs is it detrimental at all?

Tomorrow is the fun session...talk to you later,

[TheEd]

nice to be able to run quicker at the end of an easy run but consider only doing the last 100 or 200m quicker at this stage as your body is still adapting to the regime, to be honest

at the end of week 3 in the cycle you get to test yourself and from there the pace of the sessions are upped, there should be progress accordingly

sometimes it does seem to take an eternity but there is always progress, no matter what one does, progress is often also 'experience'

TheEd

[sirchimp]

4x2k session:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:12.9 | 152 | 162
2 | 4:09.7 | 165 | 167
2K Total: 8:22.6
R: 90.8s + 31.2s HR: 167-122

3 | 4:07.8 | 162 | 171
4 | 4:09.0 | 173 | 175
2K Total: 8:16.8
R: 90.7s + 28.2s HR: 175 – 142

5 | 4:11.8 | 169 | 177
6 | 4:19.9 | 177 | 179
2K Total: 8:31.7
R: 121.8s + 33.1s HR: 179 – 145

7 | 4:18.8 | 171 | 180
8 | 4:15.9 | 181 | 184
2K Total: 8:34.7


Not the session i wanted...but overal not horrible. I took an extra 30s rest before the last 2k...
I came out fast with the intention to up the speed a bit each km...but again found that i didn't think i could keep it up so dialed it back a bit.

Managed to hit a new HR high as well I don't know what my actual HRmax is, but i figure its very close to 184...I use 186 in my HR monitor watch. I'm actually impressed i ran that last KM with an average HR above 181...though its a little skewed because the last 400m I really gunned it, but still.

A very lovely feeling washes over you when you come to a stop and know you're done...almost like you're floating...possibly oxygen shortage in the brain? lol...

Anyway...rest day tomorrow and then a nice monotonous long run. Advice on where to keep my Heart rate for the long run?

Regards...

[sirchimp]

Too late...I went and ran aiming to keep my HR around 140...:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.2 | 121 | 135
2 | 5:43.6 | 137 | 140
3 | 5:52.9 | 137 | 140
4 | 5:59.0 | 135 | 137
5 | 5:55.6 | 137 | 141
6 | 5:59.9 | 139 | 141
7 | 6:02.2 | 140 | 142
8 | 6:00.3 | 142 | 145
9 | 6:06.9 | 142 | 156*?? -< HR spike...monitor glitch
10 | 6:07.8 | 144 | 147
11 | 6:19.6 | 144 | 147
12 | 6:18.6 | 146 | 150
13 | 6:17.8 | 150 | 153
14 | 6:18.7 | 152 | 154
15 | 6:18.9 | 154 | 157
Total: 1:31:33
141/157 - AHR/MHR

I'm not sure if 140 is an appropriate target. As well, I kept dialing back the speed until i was at 9.5kph and really didn't want to dial it back anyfurther. I think my HR was extra high today in part due to de-hydration - i noticed i was really thirsty midway through the run. But I'm not really sure.

Two questions now:

What should I be aiming for HR wise on the various easy runs: 30min, 40, 60, 90min.

and

What does that mean. Specifically in relation to HR drift. IE if I start out at 11kph, my HR might stay below 140 for 2-3 km...but then it will start to rise. If you suggest keep my HR at 140, then is that the AVERAGE over the entire run, or is that what i should start at, and ignore the drift up, or is it the max I shouldn't exceed, meaning i should let it rise to 140, but then dial back the effort to keep it there as it naturally tends to drift up?

Anyway...Two more days of easy 30min running..then the 6x1k session. I'm not sure what to aim for pace wise, but maybe start at 3:57/km and up it from there...a slight improvement on my previous session.

Regards,