10km training goal times

[TheEd]

good stuff David .. this session can be pleasant, however some newbies often run it too fast and then have calf problems thereafter

so we have become quite concerned if they don't do the session on tartan

as for the middle distance session, 800 in 2.20 .. one wonders if they were doing a 5000 session .. all depends what level they are at

glad to read elsewhere regarding your 'belief' in the program

onwards

TheEd

[DRUS]

Hi TheEd,

5km park run done on Saturday with a PB for that course and only a few seconds off my overall 5km best (17:51). It started to feel pretty tough in the 4th km and the splits show I wimped out a bit, but glad I somehow managed to finish quickly.

Next job is to learn to not to ease up when it gets hard!

Time | AHR | MHR
03:25 | 178 | 190
03:33 | 187 | 192
03:41 | 191 | 194
03:50 | 193 | 195
03:25 | 194 | 198
17:55

[TheEd]

positive 1st km and last km

and as you say, get the focus right and you would have been close to 17.40

onwards

TheEd

[DRUS]

Hi TheEd,

I went for the 3:45/km pace and couldn't quite hold it through the session. I was feeling pretty wrecked after the third rep and was on the verge of puling the pin, but the 90sec rest was just enough to keep me out there (albeit slower).

I've shifted this cycle forward one day so I can do my long run on Friday before going away on Saturday. My next event (21km charity run) also falls on the Friday before race day so it should work out okay.

Time | AHR | MHR | LHR
07:29 | 178 | 190 | 130
07:30 | 186 | 193 | 142
07:33 | 190 | 194 | 149
07:43 | 189 | 194 | 149
07:43 | 190 | 197 | 141
43:57

[TheEd]

sometimes the 2k session can be quite 'rocky'

dust yourself off, take a shower and bounce back in the 1k session

all good

TheEd

[DRUS]

Hi TheEd,

I ran 22km today for my long run. Following something I'd read, I ran the first 16km slowly (5:10/km) before speeding up to mimic my proposed half marathon race pace of 4:15/km for 4km, followed by 2km warm down.

It felt good throughout, so hopefully that's a guide telling me that pace will be manageable. To get more practice at that pace, should I aim to run say 8-10km instead of my paced 5km this cycle?

Thanks,
David

[TheEd]

when working with the programs in a squad format, the athletes were able to run up to 15km as their paced runs during certain events

they would use the events as a training race

however, the athletes were not biting off more than they could chew but instead were running at a pace they were capable of

I am not sure you understand, so I shall try to elaborate, there is no gain in running at an anticipated pace if you are not capable of doing it. So, if your training is going well and you are handling the pace of the quality sessions you should be able to maybe take the 10k session overall pace x 2 and 10 minutes for a half marathon target.

then from that equation run 15k at that pace

however, if the 15km is a PB then you are in fact racing and should first establish a 15k PB before going for a 21k PB which may be out of one's reach

please let me know if this all makes sense?

Thanks

TheEd
ps.. there are a lot more to the 10k training programs and until one achieves race results and target times, they shouldn't in truth try new things if the simple things are not being achieved yet.

[DRUS]

Hi TheEd, yes it mostly makes sense. I'm doing my 2km session at about 38min 10km pace = 86min half marathon goal?

The first event I did, a few years ago now, was a half marathon in 1:42 so that's the only marker I have over that distance, and none over 15km. Now I've been on this program a while I'm pretty sure I could go under 1:30 but just won't really know until I try. I figure that is a conservative goal to aim for but just wanted to get used to running at that pace.

Perhaps best not to do a solid 15km hitout and just see how things pan out in the 21km event. It's definitely on the funner side of fun runs, so can afford to experiment.

Understood about keeping things simple until I develop further. Thanks.

[TheEd]

great stuff .. always err towards the cautious when developing further

so your target is an 86 minute half long-term

here's to good training

TheEd

[DRUS]

Hi TheEd,

I've been away for a week's holiday, so fitted in the 1km session early in the week and did some easy trail runs/ bush walks with my wife.

The 1km felt hard, but looking at previous sessions my recovery HR was dropping lower than previously; not sure what that's about.

Time | AHR | MHR | LHR
03:32 | 174 | 187 | 119
03:35 | 176 | 187 | 133
03:32 | 179 | 189 | 145
03:37 | 184 | 192 | 149
03:28 | 183 | 193 | 154
03:36 | 188 | 196 | 152
26:20 | 164 | 196

Ran the 400s this morning. Summer seems to be hitting us early this year in Australia, so it was pretty warm out on the tartan track, but still felt good zipping around and hiding in the shade for the rest periods. (Obviously the Max HRs went a little haywire).

Time | AHR | MHR | LHR
01:20 | 169 | 179 | 135
01:18 | 173 | 186 | 139
01:19 | 172 | 183 | 145
01:19 | 173 | 221 | 141
01:19 | 180 | 194 | 149
01:19 | 179 | 210 | 151
01:20 | 186 | 216 | 153
01:20 | 193 | 231 | 156
01:20 | 184 | 199 | 158
01:17 | 189 | 210 | 156

Next up is 21km charity run on Friday, where I'll be aiming for sub-90mins.