10km training goal times

[DRUS]

Hi TheEd,

To update you, my recent 2km and 1km sessions are below. After my 10km time trial I thought holding 3:45/kms would be doable in the 2kms but came up short towards the end of the session.

I did a 20km long run on Sat at 5min/kms, avg HR 160, probably a bit higher than it should have been.

Then 1kms today felt really good. Possibly had too much left in the tank for the last one but it is always better finishing that way than the opposite!

Cheers,
DRUS

Time AHR MHR LHR
07:26 180 193 136
07:27 185 193 140
07:28 188 196 146
07:32 188 194 149
07:37 188 195 144
43:30

Time AHR MHR LHR
03:34 165 178 132
03:34 173 184 127
03:33 176 186 135
03:30 181 187 139
03:30 182 191 159
03:22 187 193 149
26:03

[TheEd]

DRUS, your sessions look really strong .. you must now balance the next 2 weeks before the test at the end of this cycle

you should go from strength to strength, and with the performances to match the training

onwards

TheEd

[DRUS]

Hi TheEd,

You have a triathlon site don't you? I remember seeing it before and now I'm looking for it can't seem to find it.

Are you able to point me in the right direction?

Thanks,
DRUS

[TheEd]

yes .. currently getting ready to provide triathlon training programs based on the 10k training format

here's the link, a simple change of run to tri

http://www.time-to-tri.com

cheers

TheEd
ps.. lots of work to be done there still

[DRUS]

Thanks for the link. I'm toying with the idea of doing some bike and swim training so will be interested to see your training programs once uploaded.

In terms of my running, I did a 5km time trial today which I was happy with. My goal remains getting under 17:30, so hopefully before the year is out I will have got there.

Cheers, DRUS

Time AHR MHR
03:33 173 186
03:30 187 189
03:38 191 193
03:38 192 193
03:27 194 195
17:46 188 195
03:33

[DRUS]

Hi TheEd,

My next event is a corporate 5km on Thu 23 Oct. Have you any suggestions for the week and a half leading into this?

Thanks,
DRUS

[TheEd]

simply do the last week and half of the 10k program which runs down to the event

hope it works out

TheEd

[DRUS]

Alright, easy. Will do.

Thanks

[DRUS]

Hi TheEd,

Great news - a new 5km pb at Park Run today! 17:17.

The last km came up 40m short on my watch, so probably more like ~17:24 as my pace in that km was 3:16/km. I was really able to find an extra gear and felt great hammering the last 500m or so. Happy to be under 17:30, next stop sub 17!

I did the 10x400m session during the week (75-77secs) which I think helped get my legs going quickly at the end. Just need to focus and find my pace in the middle kms, I slowed down too much at the start.

Time AHR MHR
03:24 179 184
03:37 182 186
03:36 189 192
03:32 190 193
03:09 194 198
17:17 187 199

Thanks!

[TheEd]

congrats .. if it is the same course then it can count as a Personal Best (PB) and course record

sometimes the GPS can give a glitch

sub 17 sounds like a plan

once sub 17 then running towards 16:40 is the next marker, once you get there running changes completely

well done .. have a nice weekend

TheEd