10km training goal times

[DRUS]

Okay, will do the mixed session tomorrow.

I've done easy 1hr runs for Sun, Mon and Tuesday, around 5:30 to 5:40/km pace.

Thanks

[DRUS]

Hi TheEd,

Details of the mixed session are below. I was hoping to speed up for the last couple of 1km reps but ran out of gas.

Back to you...

Time | AHR | MHR | LHR
07:44 | 175 | 188 | 124
07:47 | 182 | 195 | 133
03:45 | 181 | 190 | 154
03:43 | 185 | 200 | 153
03:46 | 185 | 192 | 155
03:44 | 185 | 192 | 152

[DRUS]

Hi TheEd,

Just checking, should I just do the last week of the cycle as usual now, starting with a 'paced' 5k tomorrow?

I did an easy 1hr Thursday and was planning on having a rest day today.

Thanks

[TheEd]

yes, that would be the idea

enjoy the weekend

TheEd

[DRUS]

Hi TheEd,

I made an effort to run the 5km on Sat at the pace I'll aim for the 10km. If I can maintain this pace for twice the distance I'll be stoked.

Time | AHR | MHR
03:51 | 167 | 178
03:54 | 180 | 185
03:57 | 183 | 187
03:53 | 186 | 188
03:46 | 187 | 189
19:22 | 181 | 189

I did the 400m session this morning but only gave myself 30s rest (I thought I'd memorised the cycles... obviously not!). Anyway it felt good flying around my local tartan track. Now to do a couple of recovery runs before the weekend.

Time | AHR | MHR
01:20 | 163 | 184
01:21 | 179 | 183
01:23 | 166 | 183
01:23 | 180 | 186
01:23 | 181 | 187
01:21 | 184 | 188
01:23 | 186 | 189
01:21 | 185 | 189
01:24 | 185 | 189
01:21 | 187 | 190

[TheEd]

the 30 second rest is the equivalent to doing a 4k time-trial

roll down with ease to the event

enjoy

TheEd

[DRUS]

Hi TheEd - I did it! I ran 39:39 in yesterday's 10km. Under 40 for the first time. Thanks very much for the training program and advice that you generously pass on.

It was almost perfect conditions on a flat 2 lap course, just a bit of breeze to contend with which obviously helped in one direction and hindered the other. We were running into for kms 7, 8 + 9 which was a challenge.

My splits are below. It felt easy and fast at the start then I put the brakes on a bit too much before hitting the right pace. Then finished with a bit of a spring in my step thanks to the finish line pulling me forward.

Now back to the program for two cycles before aiming to run a quick 5km on 1 Nov.

Thanks again!

K | Time | AVR | MHR
1 | 03:36 | 174 | 186
2 | 04:03 | 183 | 191
3 | 04:04 | 185 | 198
4 | 03:58 | 188 | 196
5 | 03:57 | 188 | 191
6 | 03:57 | 189 | 195
7 | 04:00 | 189 | 203
8 | 04:03 | 190 | 192
9 | 04:00 | 192 | 193
10| 03:45 | 193 | 196
+ | 00:16
Total|39:39 | 187 | 203

[TheEd]

a very hearty congrats, this looks to have been a very well executed race .. a decent start slotting into a rhythm and then delivering a very solid last 1km

care to comment on how you approached your race, please?

what do you consider you have done differently for this race and not so much the preparation but the race itself?

well done again

TheEd

[DRUS]

The first time I tried to get sub-40, I let several of the middle kms drift out too far thinking I'd be able to make up for that with a fast couple of kms at the back end; I was wrong. I ended up spent after 7kms and wasn't able to get back that lost time.

This time I went in with the goal of keeping the pace at about 3:55/km and holding that as long as I could, trusting that the training I'd done would mean I could hold it until the finish. The 'paced' 5km I'd done the week before as if it was the start of the race. This felt comfortable, and along with the quick 400m session, gave me a good deal of confidence heading into the event.

Your tip of jumping out quickly gave me a nice bit of breathing room, although I still need to work on not slowing too much.

FYI - The winner finished in 31:08 and made it look easy.

[TheEd]

great to hear, I must do an article about applying racing technique to the quality sessions

so what's next, what have you got planned?

TheEd