10km training goal times

[DRUS]

Hi TheEd,

I toughed it out in a 13.7km event on Sunday. With my recent 10km race in mind, where I felt I held back a bit, I made a conscious effort to go out at a relatively quickly and try to hang on. 49:59 was the end result, 3:39/km avg).

My 5km/10km splits were 17:36/36:15. Probably a bit quick to start, hence I started to fade in the second 5km. My km splits drifted out from 8km onwards, when I started second guessing that I could hold that pace.

There were quite a few hills on the course, including a long grind from 10km to 12km. This did in turn make the last km and a bit nice and quick. I seemed to gain ground on other runners on the uphills, then they'd fly past on the downhill. In hindsight, probably not the best use of energy.

Anyhow, happy enough with that for my first go at that course. Looking forward to trying and improve next year.

Next on the agenda is a half marathon on 5 July, conveniently one full cycle away. My target is sub 77. It could be a stretch on the back of this recent run, but I'm hoping cooler weather and the dead flat course will work in my favour.

I did an easy hour y'day and 90 mins today. Recovery on track and ready to tackle the 2kms in a couple of days.

Cheers,
DRUS

[TheEd]

actually sounds to be a good solid run

let me know how the recovery goes before Thursday, as I dont recommend doing the 5 x 2k session if still tired from the race

but instead consider

2 x 2k with Rest 2 minutes @ 10k pace

then

4 x 1k with Rest 90 seconds @ 5 seconds per k quicker

over to you

TheEd

[DRUS]

Hi TheEd,

My legs are still on the tired side, so I'd say a slightly easier session tomorrow might help.

Do I then continue as normal, with the 6x1kms on Tue?

Also, what would you recommend for my 'paced' run next w'end?

Cheers,
DRUS

[TheEd]

if you are still tired before the Thursday session, cut it back even further to the following (if need be):

2k @ 10k pace

Rest 2 minutes

then

3 x 1k Rest 90 seconds . pace 10 seconds per k faster than 1k

... continue as normal for 1k session

the 5k paced can be 17:30

do note, the 2k session is still probably the most important session, however it achieves nothing to 'flog a dead horse'

on we go

TheEd

[DRUS]

Hi TheEd,

Thanks for the advice about changing the 2kms session.

What I thought would be a bit easier thanks to the bigger rests, still turned out to be challenging. Getting the leg turnover for the 1kms was harder than I expected.

Here's hoping I'm back to sub 3:20/km pace for the 6x1kms next week.

2km/1km AHR MHR LHR
06:58 185 206 105
06:58 178 190 117
03:22 179 188 126
03:27 176 185 128
03:23 180 188 126
03:25 178 186 121

In terms of the paced run, since the my next event was a half marathon, I thought it might be worth extending further than 5kms and easing back to my goal race pace (3:38-3:40). Anyway, that's still over a week away. Nice steady 2hrs on Saturday to enjoy first.

Cheers,
DRUS

[TheEd]

you could have cut it back to 1 x 2 and 3 x 1k

make sure to increase your protein intake to assist your leg recovery, after Saturday and including after 1k session

you should start feeling different by this time next week

for the paced run consider

8 or 10k paced

and dont hammer as you dont want tired legs after the session



onwards

TheEd

[DRUS]

Hi TheEd,

I ran in the Gold Coast half marathon on Sunday, the main race I'd been working towards this year. 78:12 and 91st place.

It was perfect running conditions, cool, very light wind and a flat course. My rather lofty goal was sub 76, because that qualifies for priority starting position the following year.

My plan was for a quick first km then to settle into 3:40/km pace before finishing strong. The start wasn't as quick as hoped due to the crowd, but slotted into the goal pace nicely, hitting target splits until about 13km, then I started to drift off the pace slightly.

10km: 36:39 (3:39/km)
20km: 37:35 (3:45/km)
21.1km: 3:57 (3:35/km)

I was a bit disappointed I couldn't hold on, but realistically it's my first half since being on your 10km program so can't expect too much. It was only 3 years ago I managed to get under 40mins for the first time, so it has been a big improvement.

The desire to be closer to the front of the field is stronger than ever, so I'm looking forward to getting stuck into some more training.

The plan was to go into an off period and build-up, but I'm now considering holding off and doing one more 10km in two weeks time to try and run sub 35. Perhaps I should see how the recovery goes this week and make a decision from there.

Any thoughts on squeezing in another race? I've just finished my fourth 3-week cycle and third race.

Thanks,
DRUS

[TheEd]

congrats DRUS .. I take it this was a PB?

you should be able to race in 2 weeks .

let's see how you recover and then I think you know what session for Thursday (yes?)

nice going

TheEd
ps.. looking back you have come a long way, if you develop in the right direction, doing a 25k training run every 3 weeks should easily be in your reach, progressing to a 2hr long run should be the plan

[DRUS]

Yes, it was a PB. So no complaints. My legs were shattered at the end, so certainly didn't have much more in me.

Yes, I have an idea for Thursday (2 x 2kms, 4 x 1kms), although I might push everything back one day, since the next race is on Sunday. An extra day to recover can't hurt.

Cheers,
DRUS

[TheEd]

you can make it 1 x 2k & 3 x 1k also increase the REST by 30 seconds on each interval

recovery is most important

on we go

TheEd
ps.. congrats on PB, you have certainly come a long way