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

[sirchimp]

Rest day was successful....

Oh, you meant the 4k? Just finished it now...had to use the treadmill again...so at least it gives a good comparison for all other times:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:14.4 | 147 | 160
2 | 4:12.5 | 163 | 166
3 | 4:12.3 | 171 | 174
4 | 4:07.2 | 177 | 181
Total: 16:46.4

Started out at 14.1kph...increased to 14.3...then over the last km dialed it higher and higher.

Overall felt pretty good...hard, but good. Felt like i didn't have a lot more in me to give...maybe a few 0.1 kph extra AT MOST, but not sure.

Thats a good 1:10 improvement over my previous 4k trial 18days or so ago...I assume i can keep improving at that rate FOREVER...and soon run a 4k in 1minute or less....

So whats next?

[TheEd]

nice going ... once you start getting closer to 16 minutes your running will begin taking on a new meaning

what next? .. well, you continue with the cycle and especially if you have that race coming up

achieve consistency and start becoming more experienced

then there will be a lot more to follow

Cheers and enjoy

TheEd

[sirchimp]

The race was going to be that 21k (half marathon)...BUT, it was full. Only leaving slots in the marathon...which you have advised against.

So no races until April 15...unless i find something in between...which i just might do.

In the mean time then, I'll do a ~30min 'recovery' jog today...about 6kph....and then another 30min easy day, and then start day 1 of the cycle again (60-70min easy running)? Is that right?

What do you figure my next 2k session should be at, pace wise? Should I try to do 4 or 5 intervals this time?

SirChimp Out

[TheEd]

dang .. hopefully you able to find something for now

as for the 2k session .. you still on the sub 45 minute schedule but there is progress

so for now consider doing 4 x 2k at 5 seconds per km quicker than the last 2k session .. so you should be hovering around 4.35 per k = 9.10

let me know your thoughts

TheEd

[sirchimp]

I can probably find something...I haven't really looked. I'll look for a 10k in my area - South East Asia...

Recovery Jog 1 done...for posterity:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:00.8 | 119 | 126
2 | 6:01.5 | 126 | 130
3 | 5:59.8 | 130 | 134
4 | 6:01.2 | 134 | 136
5 | 6:01.8 | 137 | 140

Felt quite easy.
Tomorrow I'll do another easy jog...might dial the speed up just a tad to 5:40-5:50/km....

As for the 4x2k's. Ok, I'll do 4...looking at my old times, yeah, 4:35 is about my average time for the 4 intervals...I think i might try them all at 4:30/4:28....i think that should be pretty easy. I'll also keep the rest to ~90s this time...

Regards...

[TheEd]

OK excellent .. what must be understood is that all this creates a good foundation for running experience

when it comes to the 1k session we can look to going quicker

Cheers and enjoy

TheEd

[sirchimp]

Ok...I'll just relax and enjoy the next couple days of easy running...

I am looking at another race - a Half marathon for May 6, 2012.

so I'd have:

10k - April 15, 2012

then

half mara - may 6, 2012

The reason i'm looking at that 21k is i have a colleague who likes to wager on races...they think i'm slow, fat, and lazy (not entirely false)...so we're going to put some money on the race.

Only catch is this. We're using our previous year's 10k times, estimating our half marathon times using this calculator:

http://www.mcmillanrunning.com/index.php...calculator

Then wagering on % improvement! Hehe. So i'm at a slight disadvantage since i ran faster last year, and its harder to get faster as a %....but, its ok...if i lose, i'll just give back the money i won last year from them. So I don't mind

That said...That time difference between 10k and half marathon shouldn't be a big deal, should it? 25 days or so?



Still have to find some races happening sooner....

SirChimp out

[sirchimp]

30min easy run today - upped the pace just a tad to 5:49/km roughly...10.3kph on the treadmill(1% incline):

km | time | avg HR | max HR
1 | 5:50.2 | 124 | 132
2 | 5:49.2 | 132 | 135
3 | 5:49.8 | 136 | 138
4 | 5:51.6 | 139 | 142
5 | 5:50.0 | 141 | 144
X | 1:36.0 | 143 | 144

Tomorrow going to start day 1 of the program...60-70min easy run...will probably dial in this same pace...Seem reasonable?

[TheEd]

That should be fine as long as your recover well before the 2k session

TheEd

[sirchimp]

11k run - 1:04:13 - pretty easy pace of roughly 5:50ish...:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:00.0 | 126 | 136
2 | 5:49.7 | 137 | 139
3 | 5:56.3 | 138 | 141
4 | 5:44.1 | 140 | 142
5 | 5:49.7 | 141 | 143
6 | 5:49.7 | 142 | 144
7 | 5:52.1 | 143 | 146
8 | 5:52.2 | 144 | 147
9 | 5:46.3 | 146 | 148
10| 5:50.4 | 147 | 150
11| 5:42.7 | 150 | 153

As a note - this felt quite easy legwise and cardio wise, despite the higher heart rate there...felt like i could keep going easily. Only issue - its a bit boring running on a treadmill for that long. LOL.

Tomorrow - a light 30 min run...then the 4x2k the next day...