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

[sirchimp]

Two days of 40min easy running...i opted to round up to the next km, so 8km each:

Yesterday:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.0 | 116 | 131 *walk 1min
2 | 5:20.9 | 134 | 138
3 | 5:21.8 | 136 | 139
4 | 5:21.0 | 138 | 142
5 | 5:30.7 | 140 | 143
7 | 5:45.8 | 140 | 142
6 | 5:55.8 | 140 | 142
7 | 5:59.9 | 138 | 141
Total: 45:26.9
135/143 AHR/MHR

Today:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:53.9 | 118 | 135 *walk 1min
2 | 5:16.8 | 136 | 138
3 | 5:19.2 | 138 | 142
4 | 5:22.5 | 138 | 142
5 | 5:28.2 | 139 | 141
6 | 5:33.7 | 140 | 143
7 | 5:46.5 | 140 | 142
8 | 5:55.9 | 138 | 143
Total: 44:36.7
135/143 AHR/MHR

Same strategy - dial back the speed when my pulse bumps up to 141...feels pretty good when doing so, not stressful at all. My speed raged from 11.3kph to 10.1kph by the end.

A nice day of rest, then my 5k time trial....any last minute advice or sneaky tricks i can use to run faster for the 5k?

[TheEd]

sneaky tips? - [SIZE="4"]Run Well[/SIZE]



TheEd

[sirchimp]

Just finished my 5k...I did 1km as a warmup(1min of walking + last 100m as a sprint) - then cooled down to a HR of about 80, and then started the 5k:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 150 | 161
2 | 3:59.8 | 164 | 167
3 | 4:00.0 | 168 | 171
4 | 3:59.8 | 173 | 175
5 | 3:47.9 | 177 | 181
Total: 19:47.3
166/181 AHR/MHR

Overally pretty pleased. I was thinking i might start at 4:00/km pace and slowly increase, but instead decided to save it for the last km, rather than over do it. In doing so, i may have left some time on the table, I'm not sure though.

Felt prett solid the entire way. I think i could have been better prepared - a little more hydrated and better food last night and this morning pre-time trial. (Had a glass of milk and a snickers chocolate bar about 45min prior to run....not great).

Anyway...2 days of easy running, and then i start a new cycle...what do you think:

1) stick to the sub 45 plan?

2) Suggested pace for the 2km interval session? (looking around on your site, i see the program tips/4k time trial article suggesting how to calculate the 2k/1k/400m session paces....seems to indicate:
3:57/km for the 2k intervals (4:00/km if rounded up)
3:47/km for the 1k intervals (3:50/km if rounded up)



Talk to you later,

[TheEd]

the 2k session could be a 'bite' so consider starting at 4.05 to 4.10 per k for the 2k session and if you coping then increase the pace for the last few 2k reps

the 1k session you can attempt at the pace you mention

keep me informed and enjoy

TheEd

[sirchimp]

Yeah, you're right - will start a bit slower on the 2k...

The real question is 4 of them? Or 5...? IE sub 45 program or sub 40...?
19:47 on 5k implies a potential 41:06 on the 10k...(according to the calculator here:

calculator

Thoughts?

[TheEd]

do x 5 .. and welcome to the big game

the calculation we work on is a more conservative approach while applying the theory into the practical terms of the training methods

not purely a projected time you can run

do the 5 x 2k session in sub 4 minutes per k and you will run a sub 40 minute 10k

that is our most trusty calculator

all the best

TheEd

[sirchimp]

Haha...welcome to the big game. Had a nice chuckle at that one.

5x2000m it is. Should be enjoyable.

I have 3 full cycles and a half cycle left until my 10k race mid april, and then 21 days after that for a 21.6k race.

What do you think about extending the long run (day 5) to 2hours, considering the 21.6k race I'll be doing?

FYI - did an easy 5k/30min recovery run today. Kept the HR down again, and speed lower than my other easy runs...

Regards

[sirchimp]

Re: extending the day 5 long run to 2 hours...should I extend to 2 hours, extend to 25k, or just keep it at 1:30? I was reading one of your more advanced 10k programs and one of them mentions doing 25k for the long run if racing 21ks....

25k would probably see me running for 2.5 hours keeping my pulse around 140-145...Also, quite the challenge from a boredom perspective running that on a treadmill...hehe.

your input is appreciated!

One last thing - tracking my sessions, my last 4 cycles has seen me run the following kilometers:
Cycle 1: 96.73
Cycle 2: 119.87
Cycle 3: 126.93
Cycle 4: 142.25

This new cycle i start tomorrow will see it go even higher..but it's feeling pretty good actually. I'm a little sore in the mornings, or after sitting around for awhile and getting up - but its a good sore that goes away after 30seconds of moving around...(at least i think its a good sore - the sort that reminds you you're not lazy - hehe)

[TheEd]

don't be in too much of a rush, your progress has been fine .. for now focus on the 5 x 2k session and immediately after the last 2k think whether extending your long run now is necessary

what I would say is get the 5 x 2k out the way .. then reconsider whether you indeed want to increase the long run to maybe 1hr 45, if it is your intention to work towards a half marathon

however, I would focus on achieving a sub 40 minute 10km before tinkering too much on various things

if you are increasing in such a manner what you need to do is analyse your nutrition and eating habits to see if you are indeed refueling sufficiently, what also needs to be taken into consideration is your sleeping routine

between 10pm and 2am is considered the period where the body is able to get the most recovery (generally speaking)

so do start becoming aware of what you doing nutrition wise

TheEd

[sirchimp]

Hey Ed....So I did day 1 + 2 as followS:

Day 1 - Easy 60-70min (did 12k)
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:53.0 | 120 | 130
2 | 5:27.6 | 132 | 135
3 | 5:26.0 | 134 | 138
4 | 5:27.8 | 137 | 141
5 | 5:26.7 | 139 | 145
6 | 5:27.0 | 141 | 144
7 | 5:35.7 | 140 | 143
8 | 5:42.8 | 140 | 143
9 | 5:56.1 | 138 | 143
10| 6:04.2 | 138 | 143
11| 5:52.8 | 140 | 142
12| 5:53.2 | 140 | 142
Total: 1:08:12
137/145

Day 2 - easy 30min (did 6k)
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:50.3 | 116 | 126
2 | 5:13.3 | 133 | 137
3 | 5:16.0 | 138 | 141
4 | 5:09.7 | 140 | 142
5 | 5:24.9 | 141 | 143
6 | 5:39.9 | 141 | 145
Total: 32:34.1
134/145 AHR/MHR

Both sessions felt good. I like keeping the pulse around 140 - thats working well I think. I can see some slight improvements as well in my speed at that pulse rate - even in the short time i've been keeping it there.

Woke up today with a bit of a sore throat. I decided to take the day off, rather than do the 2k session. I'm wondering if thats smart? Should I have given it a go? Or substituted an easy run?

As well, If I'm feeling better tomorrow should I jump into the 2k? Or do an easy run? Feels like its subsiding, so I suspect I'll be feeling good tomorrow. I just didn't want to do a hard session today and risk making the cold worse.

Thoughts? Do the 2k tomorrow if feeling better? Or an easy run, pushing the 2k back? Or...?

Thanks Doctor Ed