10km training goal times

[DRUS]

Hi TheEd,

The short-term plan is to finish this cycle with a 5km Park Run, trying to get down around 18:00 again, and then to have a few days or a week off before going onto the off period/build up.

Next years planned events include 10km in March, 14km in June, 21km in July, 10km in September, (maybe another 21km in October) and finally 5km in November. So 5 or 6 events.

Goals:
5km - sub 17
10km - sub 38
21km - sub 85

What are you thoughts?

[TheEd]

Those goals certainly look doable and if you go close to 18 minutes for 5k in your next park run then it will certainly set you up with realistic targets for 2013

though I can say that if you go sub 17 for 5km and you on the program this would have you running around sub 36 for 10k

onwards and forwards

TheEd

[DRUS]

Hi TheEd,

I finished off my 2013 of running with a disappointing Park Run, splits below.

My plan was to start with a sub 3:30 then hit 3:40s for the next three and then gun it with whatever I had left to finish. The plan came unstuck during the 4th km when I just couldn't hold the pace as planned.

Still, it's been a good first year following your 10km program; I set a PB of 39:36 and 5km of 17:51. Hopefully more PBs to come next year; thanks for all your help!

Time | AHR | MHR
03:22 | 182 | 188
03:42 | 189 | 191
03:48 | 191 | 194
03:56 | 194 | 195
03:53 | 195 | 196
00:09
Total 18:50

[TheEd]

hopefully 2012 and not 2013 just yet

your first 1k was a bit on the sharp side, that can have an impact

and you do know that your running cycles can go up & down so bask in the success of your year and hopefully you have learnt a great deal for 2013

TheEd
ps.. by the way, this time does it fall into your Top 10 times run?

[DRUS]

Hi TheEd,

I hope you had a fun festive season.

I've enjoyed taking it easy with the running, sticking loosely to the off-period and build-up you suggest. This past Sunday I did my 4km time trial to see where I'm at. This was the first time I'd run fast since December and was pleasantly surprised with my time:

Time | AHR | MHR
03:45 | 172 | 183
03:45 | 186 | 190
03:45 | 191 | 193
03:33 | 194 | 199
14:48 3:42/km

From here I'll move on to the 2kms on Thursday. Does 3:50/km pace sound reasonable to start with?

My first race for the year is a 10km on 24 March, which I think is 7 weeks away so 2 cycles and 1 week.

[TheEd]

good to see you happy about the result

3.50 to 3.55 to start with the 2k session

and

the 1k session is 10 seconds per k quicker

enjoy

TheEd

[DRUS]

Hi ThEd,

First 2km set of the New Year ticked off on Thursday, with details below. As expected, it was tough going for the last couple.

Time | AHR | MHR | LHR
07:41 | 173 | 182 | 113
07:46 | 181 | 187 | 128
07:45 | 185 | 190 | 141
07:45 | 187 | 193 | 142
07:41 | 189 | 196 | 139
44:38 | 165 | 196

Long run on Sat - 17km @ 5:32/km (1hr 34mins)

I'll keep the easy runs at 1hr and slowly increase the long run to 2hrs. Are there are any other elements to add to the cycles this time? Tempo runs, hills? Any benefit from adding some double days?

[TheEd]

no need to add anything just yet, the 1hr runs and the increase in the long run will be suitable

once you start achieving the times (goals) then you move onto a down period, followed by build-up and we able to move to the next level adding more components

we must avoid making the mistake of adding elements without having achieved the results on the current training (while typing this, I realise this will make a good topic to write on for TheEd blog)

TheEd

[DRUS]

Hi TheEd,

Ok - no new additions to the program just yet.

I toughed out the 1km session yesterday morning, it was a lot harder than I was expecting, probably just one of those days.

Time | AHR | MHR | LHR
03:42 | 164 | 184 | 138
03:44 | 178 | 187 | 137
03:44 | 180 | 188 | 149
03:42 | 182 | 190 | 154
03:46 | 185 | 192 | 159
03:37 | 187 | 193 | 160
27:15 | 159 | 193

[TheEd]

take note of how you feel tomorrow morning, pulse etc

cheers

TheEd