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

[sirchimp]

Did my 6x1km session today...didn't have time to go to the track, so went to the gym - used the same treadmill as many of my other sessions...:

Treadmill - 1%
km | time | avg HR | max HR
1 | 3:44.8 | 142 | 156 | R: 64.3s HR: 156 -> 124
2 | 3:44.6 | 152 | 161 | R: 63.0s HR: 161 -> 131
3 | 3:44.7 | 156 | 165 | R: 62.2s HR: 165 -> 141
4 | 3:44.8 | 161 | 168 | R: 61.9s HR: 169 -> 147
5 | 3:44.9 | 164 | 171 | R: 60.9s HR: 171 -> 153
6 | 3:45.0 | 168 | 174 | R: 61.7s HR: 173 -> 154
Total:28:42.8

Pretty pleased. I think had a bit more effort to give, but I'm in no rush to push my times up just now...and with my race in a week and a half, no need to over do it.

[TheEd]

looking good Sir

now for the race

TheEd

[sirchimp]

Have the 5k paced run in a couple days. What should i be looking at for that? The other quality session is the 10x400m session - what should i target for a lap speed? I am hopping on a 20hour flight the morning after the 400m session...not sure that matters, but i'll have some extra stationary rest following that session.

For the 5k pace run, I would guess i might aim for 19:00 flat...Dial in 3:48/km pace, and keep it consistent for the entire 5k.

For the 400m session, I did the last session at an average lap of 82.66....so I'm thinking i'll aim for 83-86....nothing super strenuous...trying to be consistent about it. Or is that too fast?

Reasonable?

[TheEd]

rather practise pace judgement during the paced 5k

do the same race plan of jumping out quickly the first 100m then settling into 4 minutes per k, taking your pace from the 1k mark and look to run the next 3k at 4 minutes per k and then going quicker the last 1k

that would benefit you more

as for the 400m session, rather consider doing 3 x 5 minutes fast @ perceived 10k pace with 3 minutes easy in-between

that should roll you towards the event in a better way

Cheers

TheEd

[sirchimp]

Ok, both ideas sound good. Thanks!

Two open questions:

1. Regarding hills on the race course...any particular strategy for going down? going up? Like speeding up down the hills, because its relatively easier/less effort running?

2. After the 10k race next weekend, i have 3 weeks until my 21k...should i just look to do a normal 3 week cycle during that time, or would you suggest any modifications to the program? Down the road I'm not really looking to do any more 21k's....this is a special occasion.

Regards,

[sirchimp]

Did an easy 30min 2 days ago.
Yesterday - skipped an easy 60min run (just lifted weights...was pressed for time).
Today, did my 5k paced run (treadmill - couldn't make it to track). Followed your advice. Did a 1km jog warmup, with 1km sprint. Stretched a little bit (haven't been stretching ALOT pre-runs), then began my run.

Ran the first 100m @ 18.5kph...then slowed it down to 15kph (4:00/km pace). Maintained that quite easily until the last kilometer, where i ramped up the speed. Last 200m was at 20kph (the treadmill max).

Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:54.0 | 147 | 153
2 | 3:59.9 | 156 | 158
3 | 4:00.1 | 160 | 163
4 | 3:58.7 | 164 | 166
5 | 3:24.9 | 172 | 179
Total: 19:17.6
160/179 AHR/MHR

That is all...

[TheEd]

this looks good .. very nice

now to 'try' apply the same principle to the 10k race

TheEd

[sirchimp]

Hey...still curious about running down hills during the race...I have read a few places suggesting speeding up to take advantage of it being easier...

any truth to that?

Any other advice on running down hills? And/or up hills?

Thanks...getting excited for my race...

[TheEd]

downhill running is very much a skill

shorten your stride, try to land midfoot then allow for the natural roll of the foot .. do not allow your head or body to lean back .. place elbows away from body for better balance and also in an attempt to dissipate impact

avoid over-striding as this leads to a breaking effect .. also try to learn to belly breath on a downhill which directly follows an uphill

for uphill running .. shorten stride and try to use your arms more than your legs .. driving your elbow back strongly to generate more speed and if struggling on the hill focus on pulling your hands back to generate

once you have looked up ahead to measure / gauge the hill then look 2 to 3 meters ahead of you when climbing the hill, occasionally looking up to see how much longer the hill is before returning to looking 2 to 3 meters ahead of you

concentrate on rhythm without applying too much effort from the legs

here's hoping this is helpful

TheEd

[sirchimp]

That actually does help...a lot. Especially the part about shortening my stride...I always noticed going down hills the breaking effect you're talking about... Since I was never much of a cross country racer (used to sprint in grade school) i never really concerned myself with optimizing this.

Very good.

The part about using the arms as well - very good. I'll be sure to concentrate on these things.

Last little detail - I've got a 24 hour flight (total time - 2 multi-hour stop overs in tokyo + seattle ) and will be landing at about 1pm on the 14th. My race is the next day at 9am. Should I just look to rest that day...could I/should I do a little 30 min light jog - since i've just sat on a plane for 20+ hours? I'm going to do the 3x5min at race pace tomorrow (instead of the 10x400m session - as per your advice). Or should I save that for friday? Instead do an easy 10x400m session? I was thinking I could do that, and just concentrate on easy ~96s laps (4:00/km pace)....

hehe...I suspect at this stage, I can't do much to improve my race time other than a little pace practicing....and not overdoing things...but any last minute advice is welcome!

Regards