10km training goal times

[DRUS]

Hi TheEd,

Life has been busy on the work and home front, so my running hasn't been as regular as I would like.

That being said, I did a park run today and was pleased with a PB on that course - 17:45

03:25
03:33
03:37
03:40
03:30
17:45

I'm heading away for a couple of weeks in July, so the plan is to do some easy runs until then, and then come back onto the build-up when back from holidays.

[TheEd]

great stuff DRUS

have a great off period

and congrats on the PB

cheers TheEd

[DRUS]

Hi TheEd,

I'm back from holidays, exploring around your home country if I'm not mistaken - Cape Town, Jo'burg, a couple of safari camps and a quick visit to Vic Falls. Plenty of good food and wine (and no running) means I'm 4kgs heavier than three weeks ago!

Slowly building up the running to the hour mark this week before doing the 3wk build-up cycle. Hopefully the speed and fitness return quickly!

Cheers,
DR

[DRUS]

Hi TheEd,

I'm back onto the cycles this week having done my first 2km reps today. I've got to admit I was a bit anxious about the session after not having done it since the end of May.

I didn't find time to do a 4km time trial last w'end (fear of seeing how much pace I've dropped didn't help), so I aimed to get sub 3:50/km which I felt was achievable.

Time AHR MHR LHR
07:35.9 172 183 118
07:36.3 178 185 123
07:36.8 182 188 130
07:26.8 184 191 143
07:27.4 186 193 136
43:43.2

My legs were feeling pretty heavy, but glad to be able to pick up the pace a bit for the last two reps. I've started cycling to/from work, but it's only 7km which I take pretty easy so shouldn't really impact my running I wouldn't have thought.

Looking forward to the rest of the cycle now and hopefully getting back to my previous paces quickly.

[DRUS]

Hi TheEd,

1km session done this morning. Started out too fast and paid the price towards the end. The first couple felt good, but from then on the second half of each rep was a bit of a struggle/mind game.

Feels like a fair way to get back to where I was. Shame.

Time AHR MHR LHR
03:27 172 182 139
03:30 182 190 155
03:34 184 191 155
03:37 188 194 159
03:37 187 193 167
03:42 190 194 163
26:27

[TheEd]

drus, what's up .. seemed you had something towards the end of the cycle

TheEd

[DRUS]

Hi TheEd,

I've had a head cold recently, it came on towards the end of the last cycle so have been doing mostly easy runs since my 'paced' 5km at the end of August (details below).

03:45
03:53
03:46
03:43
03:39
18:46

I'm currently doing the final week of the cycle, including the 3x5min efforts last night, as I have a 10km event on Saturday. I'm aware I haven't gotten in much faster paced training since the off-period but am feeling in shape at least. Will be aiming to run at 3:50/km pace and see what's left in the tank for the last couple kms.

Fingers crossed!

[TheEd]

good stuff DRUS, looking forward to the feedback

TheEd

[DRUS]

Hi TheEd,

Turns out I hadn't actually entered the event like I thought I had, so decided not to worry about it and planned to do an 8km tempo run. I was feeling pretty good come the 8km mark so decided to push on for 10km in 37:56.

It's my first time under 38, albeit 10km according to my Garmin, rather than a proper course. Pretty encouraging considering I've not done many faster paced training recently.

Back into the cycles now with a 5km race coming up on 23 Oct.

Time AHR MHR
03:37 169 186
03:51 181 186
03:47 187 188
03:49 187 189
03:54 188 192
03:46 192 195
03:49 192 194
03:51 191 193
03:50 192 194
03:42 194 196
37:56 188 196

[TheEd]

nice going DRUS

running is very much about experience, learning how to focus and to maintain the pressure on oneself during an event

this is where the2k and 1k sessions are very good in achieving this, once you have this set within you, you are able to 'run on memory' so to say

often athletes overtrain and don't allow for the body to recover and for their natural ability to come through

enjoy

TheEd