10km training goal times

[DRUS]

TheEd,
I've been enjoyed the feedback you're giving people here and would appreciate a little advice.
I'm hoping to break 40min in a race on 18 March, but realise there'll need to be a lot of work between now and then.
I did my first 4km time trial today:

Time: Avg HR Max HR
03:41.8 174 185
03:50.2 185 188
03:55.7 189 191
03:57.2 191 193
15:24.9

I think I need to start the first cycle of the 10km training on 8 Feb with the 60-70 min easy, so what should I do between now and then?

And what times should I aim for the 5x2km? I was thinking 4:10s might be realistic?

Thanks

[DRUS]

Ps. Stats: 30yo in March. 70kg. 176cm. Max HR ~196

[TheEd]

Hi DRUS and welcome to the forums

thanks for the feedback and kind words

yes, starting off at around 4.10 per k for the 2k session seems decent

so 8.20 for the 2k

4 minutes per k for the 6 x 1k session

you can start with the sub 40 minute 10k program with the above times

are you only able to start on the 8th Feb?

and then .. if that is the case then simply get used to running at the moment

up to 1hr every 2nd day and if you have a running background then you can do an easy 20 to 30 minutes in-between the 1hr runs

1 Rest day a week

have you any experience of long runs?

Over to you

TheEd

[DRUS]

No, I can start a program today. I just worked back from having race day (18 March) fall on day 19 of my second 3wk cycle; Day 1 turned out to be 8 Feb. So I've got this spare week to fill in. I'd be happy to fit some speedwork in there if recommended.

I've been building up the kms for a couple of months, including one cycle of your build-up. Longest run recently is 75mins at 5:28/km pace, avg HR 149.

[TheEd]

OK .. then do as mentioned above and you can start Day 1 on Tuesday (if you miss that day then fine) and Thursday will be Day 3

we will rearrange the last few days before the race on the Sunday

enjoy

TheEd

[DRUS]

Hi TheEd,
My sessions are below to keep you up to date with what I've been doing. Events conspired against me on Sunday, I wasn't planning on having two rest days. My first 5x2km session tomorrow. Here's hoping I can keep that consistent 4:10 pace.

Date Mins Pace HR Dist
1-Feb 45 5:29 152 8.3
2-Feb 60 5:36 154 11
3-Feb 43 5:27 150 8
4-Feb Rest
5-Feb Rest
6-Feb 39 4:51 158 8
7-Feb 65 5:22 152 12
8-Feb 32 5:18 149 6

[TheEd]

not to worry the 5 x 2k session will set you on the right track

enjoy

TheEd

[DRUS]

2km session done. It was really tough, had no idea how fast (or slow) I was going, I need to learn how to use my watch properly. Pleasantly surprised with the data, makes the pain worthwhile.

Time | Pace | AvHR | MaxHR | Rest LowHR
07:56 | 3:58 | 174 | 181 | 130
07:56 | 3:58 | 181 | 186 | 137
07:58 | 3:59 | 183 | 188 | 143
08:05 | 4:03 | 185 | 189 | 149
07:54 | 3:57 | 187 | 193 | 138

Looking fwd to the rest t'row and then aim for about 150HR for the longest run?

[TheEd]

good session .. keep run between 140 to 150 max .. the closer to 140 the better

onwards and forwards

TheEd
ps.. enjoy day off

[DRUS]

Hi TheEd, here are my recent sessions:

Sat | 15.7k | 5:52/k | 142bpm
Sun | 6.0k | 5:23/k | 142bpm
Mon | 10k | 5:24/k | 141bpm

Fun session t'row... you had said 4:00/km, but given my 2kms were a bit quicker than expected, should I up the ante a touch and aim for 3:50/k?