10km training goal times

[DRUS]

Hi TheEd,

Feeling healthy after the 1km session, so nothing to worry about, it was just plain hard.

5km paced today. The aim being to take it relatively easy and accelerate towards the end. Pretty happy with the end time. Hopefully I've got more in the tank for next week when I'll have a crack at Park Run.

Time | AHR | MHR
03:52 | 163 | 173
03:55 | 177 | 185
03:48 | 184 | 189
03:37 | 188 | 190
03:41 | 190 | 193
18:53 | 180 | 193

[DRUS]

Hi,

I ran my third best time in Park Run today, second best on that course. So just need to keep the training up and try to get under the 18 minute mark again.

Time | AMH | MHR
03:35 | 176 | 183
03:45 | 187 | 190
03:49 | 191 | 194
03:46 | 194 | 196
03:35 | 196 | 199
18:29 | 189 | 199

[TheEd]

nice looking to start with a 3.35 and to finish with 3:35

now to work on the middle

excellent

TheEd

[DRUS]

Thanks TheEd.

A couple of quick questions. My first 10km for the year is in four weeks. How should I approach this with the cycles? A normal three week, then re-do the last week?

Also, if I want to add some swim sessions to my training, should these be instead of easy runs, or in addition on the easy run days?

[TheEd]

do week 1 this week and then restart week 1 next week

for this week mix the Thursday session (day3) to the following:

2 x 2k R90 then 4 x 1k R60

what pace would you consider for this session?

TheEd
ps.. swimming can be on the easy days .. ideally you should try to build up to doing both on your swim day but for now only the swim

[DRUS]

Okay, will do. I think I'd be aiming for 3:50-55 pace for the 2km and sub 3:45 for the 1kms.

I'll aim to work in some swims accordingly.

Thanks

[TheEd]

great

enjoy

TheEd

[DRUS]

Hi TheEd,

Just to catch you up with where I'm at, my motivation has been struggling a bit recently, and I didn't manage to finish the 2km/1km mixed session last week. I threw in the towel with 2x 1km reps to go.

I moved on and did a 1hr 50min long run last w'end and have substituted in some swim sessions instead of easy runs to change it up a bit.

On Thursday I did the 2kms session as below. Not great times for me, but at least I finished it off (in the rain).

Time | AHR | MHR | LHR
07:46 | 174 | 183 | 124
07:49 | 183 | 191 | 134
07:49 | 187 | 192 | 145
08:01 | 189 | 193 | 144
07:54 | 189 | 198 | 142
45:19 | 167 | 198

Then today I've done a 2hr long run, getting through 22km. My first 10km race is now two weeks away, so just following the plan as normal until then.

[TheEd]

this sounds like the signs of overtraining

http://www.time-to-run.com/training/over...rnings.htm

read through the symptoms and see if this applies to you

you may need a quick relief, take off a few days and enjoy yourself

what have you been doing cycling wise etc, what all have you added extra to the program

it may be a case you need a come down

please provide feedback so we can see what to do, this is all a learning experience, and as long as we learn from it the experience can be used to your future advantage

TheEd

[DRUS]

Hi TheEd,

I'm not a cyclist, so just the running sessions, plus now an easy day substituted with a swim once or twice a week. I don't have many of those symptoms, no injuries or sickness, just a bit over it, so my plan is to continue as planned.

1km session this afternoon. I played it safe-ish for the first 5 and then pushed it home for the last one. It was nice to be able to finish off quickly again.

Time | AHR | MHR | LHR
03:40 | 169 | 182 | 126
03:41 | 177 | 184 | 134
03:39 | 182 | 191 | 143
03:40 | 187 | 192 | 144
03:43 | 186 | 193 | 159
03:28 | 190 | 197 | 162
26:51 | 162 | 197