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

[TheEd]

let's see how the 2k session goes

[sirchimp]

Question about the 2k...how do you pick the time i should try and run them in?

Is it....:

As fast as i can run each leg....?
As fast as i can run each leg consistently (ie all legs the SAME)?
Some specific pace to improve my conditioning in some specific area?
My goal 10k pace if i were to run a 10k today?
My goal 10k pace that i WANT to achieve (but can't yet)?

Thanks,

SirChimp

[TheEd]

if you recall you did the 4k time-trial in 17:56 originally

it is taken off that trial to provide the pace

so your first 2k sessions came from that time

hope this helps

TheEd

[sirchimp]

FAIL!

So, I had to travel 2 days ago - on what was going to be my easy 30 days run.
Then yesterday i went to the gym and did my usual strength training (squats,bench,deadlift - setting new PR's) and then decided to do the 4x2k session. Mistake. Too tired. I gave up. I think in part because the night before i had not slept very well and had a few drinks. Add to that that i went to the gym at 3pm and had not eaten ANYTHING all day.

Suffice it to say, i was zonked. I did 2 and a half of the intervals and then gave up. the first 2 were good...8:56 a piece roughly - 4:28/km.

Soo...Taking today off, and going to go in tomorrow for just the 2k session. Going to eat properly prior, be well hydrated. Then i will resume from that point in the schedule.

And going forward, i'm not going to schedule any weight training around the quality sessions.

Sound reasonable?

[TheEd]

should be fine but don't attach too much stress to the running for the next few days

try to enjoy

TheEd

[sirchimp]

Hehe...no, i have been enjoying it...just too much in one day...foolish of me to think to try that - mainly the squatting + deadlifting + no eating all day prior to the 2k session. Silly.

I will crush it tomorrow

[sirchimp]

That was more like it.
Still didn't get enough sleep (too much coffee late last night), and maybe ate a bit too close to running (and had a coffee just prior to running)...but, managed to keep it steady. Felt strong, and maybe hit a wee bit more to give over the whole thing if i think about it now.

The splits:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:29.0 | 144 | 156
2 | 4:27.8 | 158 | 160
2K Total: 8:56.8
Rest: 90s + 27s rampup/down of treadmill speed
HR Start rest: 160 - HR End Rest- 118

3 | 4:27.8 | 153 | 163
4 | 4:28.7 | 165 | 167
2K Total: 8:56.5
Rest: 91s + 26s rampup/down of treadmill speed
HR Start rest: 168 - HR End Rest- 134

5 | 4:28.0 | 161 | 169
6 | 4:28.7 | 171 | 172
2K Total: 8:56.7
Rest: 91s + 28s rampup/down of treadmill speed
HR Start rest: 173 - HR End Rest- 144

7 | 4:29.0 | 167 | 174
8 | 4:27.8 | 175 | 177
2K Total: 8:56.8
HR End: 176 - HR after 5 minutes - 128

Dialed in 13.4kph on the treadmill...didn't start my timing until it had ramped up to (or close) to speed....and stopped timing after 2km, and then paused the treadmill...so a full 2k each interval at that pace...

Felt good. Various internal debates with myself, trying to rationalize quitting at a few point sin the 2nd and 3rd intervals...but managed to 'win' those hehe. 4th interval was strangely almost the easiest because the motiviation to finish and the fact its so close overrides the pain of it.

Anyway...lesson learned - no weights on a tough running session day Or day before probably as well.

So that was day 3 on the Sub 45 program...so tomorrow - rest, then a 1hr 30min long run...? What pace should i be aiming for on the long run?

Thanks TheEd!

[sirchimp]

I'm going to aim for a long run pace of 5:16 - 5:53/km...somewhere in that range depending on how i feel...unless i hear otherwise ...?

I get that for a 'long run' training pace from this site:
http://www.mcmillanrunning.com/index.php...calculator

Based on my 4k time of 16:46...


Hmm?

Regards

[TheEd]

an easy rule of thumb is normally current 10k time per k plus 1 minute .. so 5:16 would have you racing around 4.15 per k

long runs over 90 minutes hovers around an extra 20 to 30 seconds per k or easy running is around 130 to below 140 bpm

all this is a learning experience so that you don't have things go wrong

in the best scenario long runs via pulse rate are most beneficial

Cheers and enjoy

TheEd

[sirchimp]

Yeah - definitely not at 4:15 for a 10k race pace. I THINK I could do 10k...really pushing myself, in 45 right now...(good - track like conditions)...

so 5:30-5:40 maybe? Are you saying add an EXTRA 20-30s to that pace for the 90min run?

Actually...one thing that isn't clear...the LONG run 1:30....is that meant to be a conversational pace as well? In that case, yeah, i can pace off my heart rate to some extent...

Thanks for helping clear this up...I think i may still give it around 5:30-5:40...I am pretty sure i could maintain that for 90min...but i don't want to do any damage to the program...

Regards,