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

[TheEd]

your 2k session will be your biggest indicator

the 140 bpm pace is very good basing your experience on

and with time you will come to understand this

onwards and forwards

TheEd

[sirchimp]

Agreed...If I can't run a certain pace in the 2k interval session, i probably won't run it in a full 10k race.

5k paced run tomorrow - I'm going to approach it like last time, start slower and accelerate...aim for an overall time around 20:30-20:50...

Regards...

[sirchimp]

5k Paced Run (day 12 on the sub 45 program):
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:10.9 | 144 | 158
2 | 4:11.7 | 160 | 163
3 | 4:12.0 | 165 | 168
4 | 4:09.8 | 169 | 171
5 | 3:52.9 | 174 | 179
20:37.3

Generally pretty pleased. I wanted to go out a bit faster but decided to hold off until the last km...only increaseing a wee bit in km 4 and then a fair bit in km5. I was well rested and fairly well hydrated, though maybe a bit hungry. My pulse was a fair bit lower than my previous 5k paced session which saw me run 20:55. Though, mid way through todays session i was trying to talk myself into quitting, but as you can see my pulse was only about 165 midway, and so I knew i had a lot of effort less - considering some of those 2k sessions where i ran at 180avg for 8min+! Definitely a good lessen in knowing what i really can do vs listening to my wussy inner voice while running. hehe

I must say though, despite my HR being lower, i think it felt harder than the previous 5k paced session...

1 more week until another self test day...I figure I'll give the sub 20 5k another go..this time no excuses

In the mean time some easy running and the fartlek session...

Regards

[TheEd]

you certainly developing the experience needed to improve

nice to read

onwards and forwards

TheEd

[sirchimp]

60min easy running - did 11k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:58.2 | 116 | 132
2 | 5:26.9 | 131 | 134
3 | 5:26.7 | 134 | 138
4 | 5:27.9 | 138 | 139
5 | 5:30.8 | 139 | 141
6 | 5:39.7 | 139 | 142
7 | 5:45.7 | 138 | 141
8 | 5:49.9 | 139 | 141
9 | 6:11.1 | 135 | 140 *tm stopped
10 | 5:46.2 | 139 | 141
11 | 5:46.6 | 140 | 141
Total:1:02:49
135/142 ahr/mhr
715 cal

Same strategy - start at 11kph, once my pulse hit 141, dial back the speed 0.3kph...had a small treadmill malfunction at 8.5km where it stopped and had to restart...hence the extra time...after that i was able to bump my speed back up (thanks to the 20s rest) to finish overall faster than last time with the same overall average heart rate.

Nothing too noteworthy - felt nice and easy like its supposed to.

For the easy 30min runs, should I be aiming for the same 140pulse target? Maybe start out a bit faster? At 11kph, my pulse didn't hit 141 until the end about minute 26-28....

Regards,

[TheEd]

stick to the 140 on the easy runs as those will always be quicker than on the long runs at 140 bpm

hopefully this is clear

TheEd

[sirchimp]

Makes sense I think...so what i did was the following:


Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.2 | 119 | 136 *walk a bit
2 | 5:12.8 | 137 | 139
3 | 5:19.8 | 138 | 141
4 | 5:25.7 | 140 | 142
5 | 5:30.8 | 140 | 142
6 | 5:39.9 | 140 | 144
Total:32:59.2


supposed to be 30min easy running, so I started out with a bit of a walk, then about 10.5kph and after a few minutes had it at 11.5 kph...where i kept it until my pulse hit 141 or so and then i'd dial the speed back again. So same as the long run, but just starting out a bit faster...

Feels good.

tomorrow have the 3x5min+1min fartlek session...Figure I'll run the 5minute stints at 4:00/km pace...my planned 5k race pace.

Regards,

[TheEd]

good to hear it went well

TheEd

[sirchimp]

Fartlek session:


Tread Mill - 1%
km | time | avg HR | max HR
A | 6:20.5 | 116 | 129 *walk a bit - 10.2kph
B | 5:52.8 | 130 | 134

1 | 5:00.5 | 155 | 162 - 15.2kph
60.7s: HR: 163 -> 155
2 | 5:00.3 | 165 | 171 – 15.2kph
59.4s: HR: 171 -> 164
3 | 5:00.3 | 171 | 175 – 15.2kph
69.8s: HR: 175 -> 171

C | 6:00.8 | 158 | 167


Ran 2km at an easy 10.2kph, then the 3x5min+1min easy at 15.2kph and 10kph respectively. Then ran another 1 km at 10kph at the end...I was again trying to talk myself into quitting mid way through as i was in general discomfort...(its hard work after all)...hehe. But bI must say, based on that last 4x2k session I know i can push myself for an extended period at higher heart rates than i was hitting here, so its easy to talk myself into not quitting. Lets see if i can do that for my 5k time trial in 4 days.

Not sure if i'll be able to do 15.2kph sustained for 5km, but thats my goal in a couple days. Feeling overal pretty good, so i think i can do it...

Regards

[TheEd]

Good Luck and enjoy

TheEd