10km training goal times

[TheEd]

as you progress things should get better in the middle section

You can do a test from 4 to 8k

only run the 10k if there are others do do the run with

please ask for clarity

TheEd

[DRUS]

Hi TheEd,

A pleasing 2km session this morning. Glad to see each rep under the 7:30 mark. The first three felt comfortable, before needing to work harder on reps 4,5.

I struggled to get my legs turning over quickly on the last one, so it was only thanks to a fast finish over the last couple hundred meters that I kept it in line with the others.

Time AHR MHR LHR
07:25 181 188 122
07:26 184 192 132
07:27 186 191 140
07:29 186 192 147
07:29 186 194 144
43:16

Cheers,
DRUS

[TheEd]

nice session DRUS .. do you train alone or do you have people to train with it?

you very consistent in the session

TheEd

[DRUS]

I train alone, just me and my Garmin virtual pacer.

Looking forward to going long tomorrow; it'll prob be around 21km since my last long run was 19km. Gradually building up to the 2hr mark again.

[DRUS]

Hi TheEd,

1km session this morning was solid. Feels like I'm back to the level I was pre-Christmas break. Happy days!

Time AHR MHR LHR
03:30 164 180 128
03:28 179 185 138
03:29 182 189 148
03:28 184 190 152
03:30 186 193 156
03:24 185 193 154
25:49

[TheEd]

good session .. showed you in a minimum sub 38 shape after the 5 x 2k session

keep it all together and enjoy

TheEd

[DRUS]

Hi TheEd,

I ran Park Run today in 18:09, a little disappointed, had been hoping to go sub-18 again. The weather was hot and humid which may have slowed me down a little bit. I'm still not holding pace mid-race like I want to; something to keep working on.

Time AHR MHR
03:32 172 190
03:33 183 187
03:40 187 190
03:44 190 194
03:40 191 195
18:09 185

It's now four weeks until a 10km event I'm doing on 23 March. How do you think best to approach this? One 3wk cycle and an ad-hoc 4th week?

Cheers,
David

[TheEd]

would have been better off starting off at 3.40 per k and seeing how you felt over the last 3k .. 18:09 is not terrible

what have you got planned for next week? as it would be better to run the 3 week schedule down to the event, so that you can use the cycles to good effect

over to you

TheEd

[DRUS]

True, 18:09 not that bad. Still up the pointier end of the field.

Nothing planned for this week, I did a nice 12km trail run this morning. I could do some easier runs and park run next Sat before starting another 3wk cycle the following Tues.

Any ideas for this week are welcome

Thanks!

[TheEd]

1hr runs every 2nd day will do you fine

plugin a 4k time-trial at the end of the week and then on we go

TheEd