10km training goal times

[TheEd]

have been going back through your training and saw this mentioned

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DRUS, do consider racing the 10k on the 22nd, you may be pleasantly surprised

after the Build up period and with the maintenance of the 1hr runs, your running should move to a new level

cheers

TheEd

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hopefully this makes interesting reading for you and it gives you the experience for further future development

TheEd

[DRUS]

Yes, if it wasn't for your comments I wouldn't have raced, so thanks a lot! My fitness didn't seem to be there during the build-up phase, but things certainly came together quickly once back into the cycles.

The only event I'm booked into now is a 5km on 1 Nov. I thought a sub-18 time would be a lofty goal for me to aim for. Starting with the 2km session this Thursday, should mean almost two full cycles before that race.

I was thinking I'd aim for 3.45/km for the 2kms this week and 3.35 for the 1kms. Sound okay?

[TheEd]

stick to the previous pace you were doing and then if you feel strong go quicker on the last 2, there is every likelihood that the session will still be tough

on your next cycle you will feel different and should be able to step it up

maintain the 1hr runs as this is the major contribution to your training from an aerobic level

enjoy

TheEd

[DRUS]

Hi TheEd,

I've kept the 1hr runs up post the race and it must be helping given today's 2km session; this is my quickest one yet (details below). I was struggling for the 1st km of the last rep, but then a running group appeared and gave me about 40 people to chase and overtake, inspiring me to bring it home strong (~3:34 final km).

My legs were feeling a bit weary afterwards so I treated myself to a massage this afternoon. Looking forward to the rest day.

Time | AHR | MHR | LHR
07:40 | 174 | 185 | 119
07:39 | 180 | 187 | 125
07:39 | 182 | 187 | 137
07:27 | 183 | 189 | 136
07:24 | 184 | 190 | 119
43:49 | 164 | 190

[TheEd]

try to keep it aerobic until next week

you have most definitely jumped to a new level and you must not overdo but instead allow for your confidence to build and to keep everything controlled

the next race after a PB is often tough, so don't put too much unnecessary expectations on yourself

train strong, race well

TheEd

[DRUS]

Hi TheEd,

1km session done this morning. Your last comments were timely, as I was hoping/expecting to be able to finish off a bit quicker than I did today. I'll try not to expect too much over the next few weeks and enjoy the slight improvements as they come.

I was thinking I'd aim for a controlled sub-19min 5km on Sat and then try a trail run on Sunday (I've been inspired to try running through my local forrest after reading Born to Run).

Is there anything I need to be cognisant of when trail running?

Cheers

Time | AHR | MHR | LHR
03:38 | 163 | 181 | 130
03:39 | 177 | 190 | 132
03:38 | 180 | 188 | 140
03:40 | 182 | 192 | 151
03:40 | 183 | 189 | 153
03:36 | 185 | 193 | 151
26:51 | 155 | 193

[TheEd]

if you consider doing a trail run on Sunday then consider doing maybe only a slight sub 20 minute run on Saturday and focus on getting through Sunday's run with minimal fuss

often after a trail run there are more aches and pains to deal with, this however is simply part of the adaptation process

please keep me informed

TheEd

[DRUS]

I've decided against the trail running for the time being; I'll stick to the easy, safe footpaths that I know. Perhaps I'll try them out if I want some variety during my next build-up.

My 5km paced run today took a bit more effort than expected/planned, but I feel healthy and strong so I won't read too much into it. Now for an lighter week, I thought I'd aim for 80sec for the 400s again.

Time | AHR | MHR
03:49 | 166 | 178
03:51 | 182 | 189
03:56 | 185 | 188
04:01 | 187 | 190
03:47 | 189 | 192
19:24 | 182 | 192

[TheEd]

let me know how the 400's go and back off if it feels heavy

keep track of your morning pulse

cheers

TheEd

[DRUS]

Hi TheEd,

I did the 400s at my local tartan track, it felt really good, I think that's a function of the running surface, but I'm pleased nonetheless.

I hadn't tracked my morning pulse before, so now have a base rate to compare to. I actually had my HR monitor on all night, it was quite interesting; it got down as low as 41, and was about 48 when I started waking up.

Now a couple of slow runs and a 5km it out on Saturday.

Time | AHR | MHR | LHR
01:20 | 154 | 173 | 118
01:20 | 161 | 176 | 125
01:20 | 166 | 178 | 133
01:20 | 167 | 182 | 140
01:17 | 172 | 183 | 140
01:19 | 172 | 187 | 141
01:20 | 172 | 185 | 142
01:18 | 173 | 185 | 142
01:13 | 173 | 187 | 154
01:15 | 179 | 188 | 154