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

[sirchimp]

Hey TheEd...you must be having a really good new years

I'm still not sure how to decide what pace to run the 5k paced run: day 15 on the sub 45 plan:
http://www.time-to-run.com/training/10k/sub45.htm

I assume the pace should be my 10k pace (ran for 4k). So if I'm planning on running my next 10k in 41:30, then i should aim for 4:09/km on this 5k pace run?

Thats what i'm going to target. Then for my race this cycle i'm going to gun for <20:00 on the 5k.

Sound reasonable? Hope so

Regards,

[TheEd]

aim for sub 21 for the first 2k and then see if you able to accelerate

don't go out quick and then blow .. rather build up the pace

coming back to the other question: normally a decent warm up is followed by strides of up to a 100m ... if you feel comfortable doing what you are doing then see how that works for you

please let me know if I have missed anothing

Cheers

TheEd

:tourist:

[sirchimp]

sub 21 for the first 2k? You mean sub 21:00 5k pace? Or in other words, under 4:12/km? Seems like a good plan...

My goal for the race day is 5k in 19:15...not sure how i'm going to do that...but going to dig deep...

[TheEd]

yes, sub 21 pace for the first 2k



enjoy

TheEd
ps.. will chat about race goal after paced run

[sirchimp]

Oky doky....

I was a little tired (didn't get proper sleep last night), dehydrated, and didn't eat very well yesterday or today before i ran...but here are my splits:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:11.7 | 149 | 160
2 | 4:13.8 | 163 | 166
3 | 4:11.9 | 169 | 172
4 | 4:09.8 | 174 | 176
5 | 4:07.9 | 177 | 179
Total: 20:55.1

Started out at 14.2kph for the first 2km (my lap timing was obviously off slightly...but whatever). Upped it .1kph per km there after. Last km was tough, but i think i could have gone a lot faster in it if it had been a race...maybe 3:50 again...AS well, if i were a bit better rested and hydrated prior to running I think the effort level would have been a bit less for this time.

Still hoping to break 20minutes for a 5k time trial in a week or so

Regards

[sirchimp]

Yesterday - 60min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:27.0 | 122 | 136 *walk a bit
2 | 5:39.3 | 136 | 139
3 | 5:46.6 | 138 | 140
4 | 5:45.1 | 138 | 140
5 | 5:46.7 | 142 | 145
6 | 5:42.8 | 142 | 144
7 | 5:41.8 | 145 | 147
8 | 5:42.8 | 146 | 149
9 | 5:40.0 | 150 | 152
10| 5:41.9 | 152 | 155
10.5| 2:14.5 | 160 | 170
Total: 1:00:08.5

Today - 30min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.4 | 115 | 132 *walk a bit
2 | 5:40.2 | 129 | 132
3 | 5:29.4 | 132 | 136
4 | 5:32.8 | 135 | 139
5 | 5:33.8 | 138 | 143
5.25 | 1:24.6 | 138 | 140
Total:29:58.2

Stuck to the time, rather than adding the extra km for these two runs...

Tomorrow I'm doing the 3x(5min Race Pace + 1min Easy) Fartlek.
We haven't discussed my 5k race pace for next week, so if i don't hear anything i'm going to run this fartlek session at 4:00/km pace - targetting my sub 20:00 5k time for next week.

[sirchimp]

Or could i/should i do the 10x400m session tomorrow?

[TheEd]

this should be fine however avoid the 400m session for now until you have developed further

all the best

TheEd

[sirchimp]

Ok - Can I ask why? Is the 400m session not going to be beneficial? Or danger of injury?

Thanks

[TheEd]

in the past we have found that a number of runners were picking up calf injuries from the session

that was the major reason

the session was normally conducted in a controlled environment on a tartan track and all the athletes were sub 40 minute 10k runners to start with

the session is meant for a track situation

hope this provides clarity

TheEd