10km training goal times

[DRUS]

2km session done: Legs felt pretty heavy by the end but apart from the slower first effort all pretty much on target. Hard part of cycle - Tick!

Time | Pace | AHR | MHR | RestHR
08:24 | 4:12 | 169 | 183 | 119
08:04 | 4:02 | 178 | 187 | 133
07:59 | 4:00 | 182 | 187 | 139
08:03 | 4:01 | 183 | 189 | 146
08:06 | 4:03 | 184 | 191 | 142

[TheEd]

come Wednesday next week you will appreciate the variation on the program when things back off a great deal

the cycles work, now all you need focus on is recovery between the sessions

The weekend is the longer run and Tuesday the 1k session

provide feedback before 1k session so we can monitor that all is going OK

eat well and hydrate

enjoy

TheEd

[DRUS]

Hi TheEd, sorry for the absence, I forgot to report back before the 1km session. Here's what I've been up to:

Sat | 15.0k | 5:59/k | 143bpm avg
Sun | 6.0k | 5:30/k | 143bpm avg
Mon | 10.0k | 6:00/k | 150bpm avg

Tuesday 6x1km:
Time | AHR | MHR | LowHR
03:52 | 166 | 184 | 122
03:41 | 175 | 186 | 142
03:44 | 180 | 189 | 158
03:42 | 185 | 192 | 157
03:53 | 185 | 191 | 163
03:49 | 185 | 192 | 160

and then today:
Wed | 5.6k | 6:08/k | 146bpm avg

I've been having to go super slow to keep the HR near 140 on the recovery runs, it feels waaay to slow, like there must a problem with the HR monitor. I'll try a different strap t'row and see if that makes a difference.

Hope all is well your end.

[TheEd]

not to worry about reporting back however we have found it assists the runner via motivation with them knowing someone is following up on their progress

looks like decent session

the 140 bpm currently is to make sure you getting the recovery runs in-between, as you develop the pace of the runs will pick up normally without the pulse going higher

it is all takes time

TheEd

[DRUS]

Hi TheEd,

Yesterday I did the easy 1hr - 10.3km at 5:56km/hr and 144 bpm avg. So onto the 5km paced run. My previous 'paced' run was 19:52 and then 19:30 when I pushed myself in the pouring rain. What's the plan for tomorrow? Try and sit at 4:00/k for the first 4km and then aim to accelerate from there?

[TheEd]

that should be a decent plan .. enjoy

TheEd

[DRUS]

Hi TheEd,

It looks like I went a bit quick for the paced run - 18:51. I forgot my watch so just ran it by feel, keeping it comfortable and then pushing towards the end. Really not sure how it ended up being sub-19, but definitely happy with that.

Slow 11km done tonight at 5:36/km, 143 bpm. Is there any way I should change it up this week before my 10km race on Sunday?

[DRUS]

Hi TheEd,

Yesterday I did an easy 5.8km at 5:35/km 143bpm. And today the 10x400m:

Time | AHR | MHR | LowHR
01:24 | 149 | 173 | 123
01:25 | 162 | 177 | 116
01:29 | 163 | 182 | 133
01:26 | 170 | 179 | 124
01:25 | 162 | 181 | 131
01:22 | 171 | 184 | 135
01:22 | 172 | 185 | 135
01:20 | 168 | 184 | 141
01:22 | 171 | 188 | 140
01:26 | 172 | 185 | 141

Felt good today, I do like this session, just need to work on keeping the speed more consistent.

[TheEd]

3000m pace session and it should be an enjoyable session

when we want to change the response, in the past we have provided 6 x 600m and that provides an altogether different response

enjoy

TheEd

[DRUS]

Hi TheEd,

Today was a slow 40mins done today, keeping the HR around 140bpm.

I'm after some guidance - how should I vary these last few days of the cycle with my race coming up on Sunday?

Also, what's a good game plan breaking through the 40min mark. Should I aim to run 4:00/kms and then speed up if possible for the last couple of kms, or start a bit quicker and try to hold it?

Any advice would be greatly appreciated