10km training goal times

[DRUS]

Hi TheEd,

Pleased to see a bit more progress in this 1km session. Hopefully it means good things for my 5km this Saturday.

Time | AHR | MHR | LHR
03:37 | 167 | 177 | 120
03:35 | 175 | 184 | 133
03:35 | 180 | 187 | 142
03:32 | 182 | 188 | 148
03:36 | 183 | 192 | 151
03:32 | 184 | 190 | 146

One thing that doesn't seem to have improved much is my pace while keeping my HR around 140. I guess this is something that will just come with more training?

[TheEd]

good to hear

the 140 bpm pace will come naturally

enjoy

TheEd

[DRUS]

Hi TheEd,
I'll be back for more guidance from you in a couple of weeks. I've been doing only spurts of light running with travelling interfering with any solid training. My plan is to get back into the build up period after building up to one hour runs over the next two weeks.
Hope you're well

[TheEd]

good stuff DRUS and thanks for the feedback

stay well

TheEd

[DRUS]

Hi TheEd,

In the midst of my first week back on the build up program, after two weeks of slowly increasing times run to an hour. I've got to say it's pretty disappointing to see how slow I have to run to keep my HR low.

I'm finding I can't jog slow enough to keep my HR near 140bpm; it's edging up to btw 150-160bmp during the runs while I'm slowing to +6min/kms in the second half of my 1hr runs. Any slower and I may as well be walking!?

Hopefully the HR settles down soon just through doing more kms.

[TheEd]

Hang in there DRUS, it all works out in the correct manner in the end

come the fartlek sessions you should start feeling differently

onwards and forwards

TheEd

[DRUS]

Hi TheEd,

Have just done the 4k time trial to see where I'm at post the build-up cycle. Finished strongly to record a 15:21, so 3:50/km average. This is 4 seconds quicker than when I first started the program in January... that's what a few weeks off does.

This has been my highest mileage week, having done just under 70km with the 75min slow run still to come t'row.

I guess I can aim for 4.00/km for the 2km session and 3:50/km for the 1km? I'll start the cycle on Tuesday.

Split | AHR
3:44 | 171
3:52 | 183
3:59 | 187
3:46 | 189

[TheEd]

nice DRUS and welcome back

if you able to maintain the 1hr runs within the 10k training cycles now it would be highly beneficial long-term

so instead of 30 - 40 minutes recovery runs, keep the 1hr runs as your normal easy runs

this will allow for quicker recovery from quality training and races, as well as step you up towards new elements to your future programs such as tempo runs

any questions and nice going

makes great reading

TheEd

[DRUS]

Ok TheEd, 1hr recovery runs it is.

Thanks

[DRUS]

Hi TheEd,

Pleased to have my first 2km session (post-break) done and dusted. Happy to report I managed to keep each rep under the 8min mark, though the last one was cutting it fine!

The legs felt pretty heavy for the last few, I guess that's a result of all the km's I've been racking up. I'm looking forward to the next part of the cycle now.

It's been perfect running weather in Brisbane - a perfect way to start the day!

Cheers

Time | AHR | MHR | LowHR
07:48 | 176 | 186 | 123
07:48 | 182 | 187 | 134
07:56 | 181 | 187 | 143
07:56 | 182 | 188 | 141
07:58 | 182 | 188 | 136