10km training goal times

[TheEd]

congrats DRUS .. nice to read

certainly more to come on a course which gives you more chance

nice events planned and cycles looking good

5 x 2k @ 3.45 to 3.50 .. strt first 4 at 3.50 and last 2 at 3.45

if last 2 at 3.45 then you can start the 1k session @ 3.35

if not then first 4 x 1k @ 3.40 followed by 3.35

the 2nd cycle you can look to go faster, for now going forward with the positive results of the race will put you in a good space

what distance have you got your long run up to currently (as you need at least 18k training runs for the 21k)

onwards and forwards

TheEd

[DRUS]

Okay, those times should work.

My last long runs were 16km and 17km (with obstacles in tough mudder), so I'll step it up this w'end to 19 or 20km.

Thanks

[TheEd]

have your heart rate however around 140 bpm and keep it below 150

try to get the distance in with the least amount of negative impact

enjoy

TheEd

[DRUS]

Hi TheEd,

2kms felt good today, nice and easy for the first two and then had to work a bit harder from there. It's my best session to date. Perhaps aim for 3:45/kms throughout for the next one.

Time | AHR | MHR | LHR
07:35 | 177 | 186 | 127
07:35 | 184 | 191 | 137
07:37 | 187 | 191 | 140
07:30 | 188 | 192 | 147
07:27 | 189 | 194 | 140
43:44 | 168 | 194

My legs (quads, calves) have pulled up a bit sore after the event last w'end (perhaps from the downhills?), but they don't cause any concern once I'm warmed up; I've been doing the 1hr easy runs as suggested. I'll continue spending some quality time with my foam roller and enjoy the day off tomorrow to help freshen them up.

Cheers.

[TheEd]

downhill running affects the quadriceps, increase protein intake to assist with recovery and avoid the downhills until it clears up

it normally takes around 3 days for recovery but sometimes it can be further aggravated via fast running

you have a day off tomorrow so helpful that has the desired effect

nice looking session, certainly more to come from you, and a step up to 3.45 is certainly there, enjoy the 1k session next week as you should enjoy that if recovery goes well

TheEd

[DRUS]

Hi TheEd,

My muscle soreness eased up thanks to the rest day and I went for a beautiful 20km run on Sat around Byron Bay. Avg HR 148, pace 5:30/km.

1km session just finished. I've got a sore throat at present, but I wanted to do this session as I feel like I'm on a bit of a roll; perhaps I'll scare off any bugs in my system. The pace felt good, perhaps the only side effect was the recovery HRs not getting as low as normal.

Time | AHR | MHR | LHR
03:32 | 173 | 186 | 133
03:32 | 182 | 191 | 146
03:31 | 186 | 194 | 157
03:29 | 189 | 194 | 161
03:28 | 190 | 196 | 161
03:29 | 190 | 196 | 164
26:01 | 164 | 197

Now for a few lighter sessions and if the throat clears up, some strength work.

Cheers.

[TheEd]

you need to deal with getting to the space of feeling healthy

the training has been put in now, to get the body in the right space

onwards

TheEd

[DRUS]

Hi TheEd,

5km paced run today. I was aiming for 3:45/kms, but KM3 and 4 turned out to be into a headwind which I didn't push too hard into as I'm getting over a head cold.

I'll most likely have a crack at the park run 5km next week for 'race' day.

Time | AHR | MHR
03:42 | 169 | 181
03:43 | 186 | 189
03:57 | 190 | 192
04:02 | 190 | 193
03:46 | 194 | 198
19:09 | 186 | 198
Pace - 03:49.9

[TheEd]

great going looking forward to seeing what the 5k 'race' brings

TheEd

[DRUS]

Hi TheEd,

I headed to the track and did the 400s today, it felt good, I do like this session.

There was a squad of proper middle distance runners doing 800m reps on 2:20 - pretty cool to watch and something to aim for down the track.

Cheers,
David

Time | AHR | MHR | LHR
01:17 | 163 | 182 | 127
01:18 | 165 | 182 | 140
01:18 | 172 | 186 | 141
01:17 | 174 | 191 | 147
01:17 | 177 | 189 | 148
01:17 | 180 | 190 | 150
01:18 | 177 | 189 | 151
01:18 | 179 | 191 | 150
01:19 | 180 | 192 | 152
01:18 | 181 | 191 | 155