40 min 10km. Am I on the right track?

[Tigerdale]

Yeah, couldn't be happier with the progress at the moment. I think the mini taper at the end of the cycle worked really well. My training over the last 6 months before I started doing the cycles was too intense with not enough recovery and I was trying to race my times in training too often which led to dissapointment more often than not. I was also training with a coach who was trying to push me into sprint events that I did not enjoy. Deep down I feel that I have the body type for sprinting, but I enjoy the middle and long distance events more at the moment and will keep at it whilst there is improvement.

In regard to training paces, my goal for the next 10k will be sub 42 (4:10 min/km), so I will probably aim for 4:00-4:05 for the 1000's and 8:20 for the 2000's.

-Dale

[TheEd]

nice you have and understanding of using the development aspect of the program

when you start knocking on the door to go sub 40 minutes for 10km then we can discuss the finer details of the programs which consists of a lot more

but first you need a few cycles behind you

there is a lot more still to come

Cheers

TheEd

[Tigerdale]

I managed to do the 5 x 2000m session yesterday, and was glad to finish. I really had to work hard on the 4th and 5th reps as my legs became heavy. here are the times and average HR's:

1. 8:21 162 bpm
2. 8:23 168 bpm
3. 8:20 170 bpm
4. 8:24 171 bpm
5. 8:23 171 bpm

I was happy with the session which is a big improvement on last time I did it. Confidence is growing.

The next 1000's session will be a much anticipated one.

[TheEd]

Hi T .. a good consistent session .. if you have a chance try to monitor your recovery pulse as it would be nice to see as it may provide further info that can be used

please monitor your legs and give feedback before 1000m session

if legs tired before long run cutback by 20% and make sure you take things easy as well as hydrate well

if legs sore walking up & downstairs consider dropping long run

please keep me in the loop

Cheers

TheEd

[Tigerdale]

Hi TheEd,

Just read your last post after completing my long run today 16.75km in 1hr30min and ave HR 145. Legs have recovered really well after a full days rest, I felt really comfortable on my long run all the way today with no soreness. I will just do a couple of easy runs before the 1000's as the schedule suggests.

I can also give you the max & recovery Hr's for the 2000's the other day, I have it recorded on my Garmin 305:

1. max 169 bpm, 120 bpm after 90s rest
2. max 174 bpm, 126 bpm " " "
3. max 174 bpm, 131 bpm " " "
4. max 173 bpm, 134 bpm " " "
5. max 176 bpm, didn't record rest HR

[TheEd]

good news about the recovery that truly augers well for further natural improvement .. excellent

thank you for the rest pulse feedback, that kind of data is very helpful in learning more about you

Cheers

TheEd

[Tigerdale]

Ran the 1000's last night, results were pretty solid:

1. 4:05, maximum HR during interval-170bpm, min HR during 60 second rest-129bpm
2. 4:01, max-173, min-136
3. 4:04, max-175, min-141
4. 4:03, max-175, min-137
5. 4:05, max-177, min-146
6. 4:04, max-177, min-??

Last two were the hardest, felt like I was working pretty hard. Weather was on the warm side though in the mid 20's.

5km paced run will be on Sunday, target will be about 21 min.

-Dale

[TheEd]

Hi Dale .. yes, judging from your rest pulse it was a 'red line' session

after a session as such make sure to have an easy days running to aid recovery

nice going

TheEd
ps.. no need to go faster than 21 mins for the paced 5km, this far into your development

[Tigerdale]

Pretty Happy with the 5k paced run today. I tried to keep it at around current 10k pace. Felt really good and relaxed for the first 2km. Then the pace became slightly uncomfortable, but I still felt like I could have kept going without great discomfort.

Distance (km)__Time____Km split____HR
1____________4:09_____4:09______163
2____________8:21_____4:12______170
3____________12:37____4:16______170
4____________16:52____4:15______173
5____________21:09____4:17______172

400's will be on wednesday. Do you think a sub-42 minute 10k is realistic for the race day?

-Dale

[TheEd]

Hi Dale ... there is a definite improvement all round

compare a previous 5km stats report

400__________1:42_____1:42_____144
800__________3:28_____1:46_____161
1200_________5:14_____1:46_____166
1600_________7:00_____1:46_____170
2000_________8:47_____1:47_____171
2400_________10:31____1:44_____174
2800_________12:18____1:47_____173
3200_________14:06____1:48_____174
3600_________15:55____1:49_____173
4000_________17:38____1:43_____176
4400_________19:18____1:40_____177
4800_________20:55____1:37_____180
5000 (200m)___21:38____0:43_____183

one word of caution .. let this happen naturally .. sub 42 minutes should be a natural progression judging from your feedback .. if you make it an absolute necessity it is more unlikely to happen .. so don't put yourself under any stress

as for the 400's are you doing the session on a tartan track? If not, then do it on grass or trail and simply do 1 min fast running with 1 minute slow

please ask questions if anything unclear

TheEd