10km training goal times

[TheEd]

DRUS, you will start gaining the benefit from the extra aerobic, whereby it will allow you to recover quicker from the quality sessions which allows for the quality of the easy runs to change as well

all looking good

TheEd
ps.. enjoy the cooler weather

[DRUS]

Hi The Ed,

I was a bit over enthusiastic on my 1km session this week, going out too fast and struggling to maintain the pace through the session. Still, not a horrible session, just would have been better to run those times in reverse.

My easy runs are at 4:30-4:40/km at the moment, avg HR around 145. Feeling good to be taking them a little faster than this time last year.

6x1km AHR MHR LHR
03:16 173 185 148
03:17 181 186 143
03:19 183 189 150
03:20 183 189 146
03:26 184 189 152
03:20 183 190 145

Cheers,
DRus.

[TheEd]

as you say, still not a bad session, if you kick on from here, your 5k time should come down quite nicely

you looking quite good in the easy run department as well

all looking pretty decent

TheEd

[DRUS]

Hi TheEd,

I'm pleased to report a small PB in a 10km event on Sunday - 35:29. This is down from 35:46 in March.

03:21
03:36
03:34
03:38
03:38 17:46
03:33
03:34
03:39
03:36
03:20 17:43 35:29

I can't help but feel a little disappointed, like I was holding back a bit in the race and should have pushed the pace a bit harder. I spooked myself leading into the event with a couple of weaker sessions and was worried about windy conditions. This didn't end up being too bad and feel like I missed an opportunity to take advantage of a nice flat course.

You live and learn. Now looking forward to a 14km race at the end of this cycle and then the main goal race, a half marathon at the end of the next cycle. 2km session today was a struggle towards the end, with the legs feeling the effects of the race on Sunday and the mid-week long run on Tue (20km).

5 x 2km AHR MHR LHR
06:57 175 185 118
06:57 181 188 128
06:56 184 190 136
07:03 183 190 141
07:13 182 189 133

Looking fwd to the day off tomorrow and them a long, easy 2hr run on Saturday.

Cheers,
DRUS

[TheEd]

DRUS, the race breakdown looks pretty good, you nailed the fastest kilometers in the 1st and last, for that, nice going

are you maintaining a 1hr run during week 2 & 3, specifically on a Wednesday?

have you added any am runs yet?

the extra aerobic assists with recovery from hard sessions and races

all looks good

TheEd

[DRUS]

Hi TheEd,

I am doing all the easy runs as 1hr, which is now very comfortable.

I haven't added any double runs, just sticking to the 6 sessions as per the program. Perhaps in week 2 and 3 this cycle.

DRUS

[DRUS]

Hi TheEd,

I ran my furthest distance over the weekend - 26kms in 2hrs at 4:35/km pace. Avg HR was 151. This helped achieve my biggest week of kms, getting over the 100km mark for the first time (103 total).

I was pleased to back this up with a solid 1km session today. My aim was 3:18/kms, so I came pretty close, just didn't work hard enough for a couple of the early reps.

6 x 1km AHR MHR LHR
03:18 176 195 128
03:20 195 209 127
03:20 182 201 143
03:19 182 196 142
03:16 181 192 147
03:13 182 193 140

Cheers,
DRUS

[TheEd]

you certainly getting strong . now to use week 2 & 3 to absorb and recover and to get some fast running in along the way, via your paced run and the end of next week

what have you planned for your paced run?

TheEd

[DRUS]

Hi TheEd,

My event at the end of this cycle is 14km, so I thought I'd do 7km at goal pace, around 3:32/km.

DRUS

[TheEd]

you have it all under control

good stuff

TheEd