A program to run sub 40 min in 10K

[Palmer]

Ok, thanks. Actually is the 5K race day (day 15 in the program) on Tuesday, June 23. Would these sessions be sensible until the race?:

Thur: 30 - 40 minutes easy

Friday: 30 minutes easy

Sat: 6 x 1 min fast / slow

Sun: 40 minutes easy

Mon: Rest

Tuesd: 5K race


Is the 6*1 min fast session on Saturday at current 10K pace (4:10 pace)?

Arnie

[TheEd]

Run it backwards from the race

Race

Rest

6 x 1 min fast / slow

30 minutes easy

30 - 40 minutes easy

the last 3 days should always be:

6 x 1 min fast / slow @ race pace

Rest

Race

Ok, thanks. Actually is the 5K race day (day 15 in the program) on Tuesday, June 23. Would these sessions be sensible until the race?:

Thur: 30 - 40 minutes easy

Friday: 30 minutes easy

Sat: 6 x 1 min fast / slow

Sun: 40 minutes easy

Mon: Rest

Tuesd: 5K race


Is the 6*1 min fast session on Saturday at current 10K pace (4:10 pace)?

Arnie

[Palmer]

Hi TheEd

This evening I participated in a 5K race, the Midnight Sun Run here in Iceland. I ran sub 20 minutes for the first time, 19:52.

Lap; Dist.; Time; Avg HR; Max HR;

1; 1 Km; 3:54; 171; 181
2; 1 Km; 3:50; 181; 182
3; 1 Km; 4:10; 183; 187
4; 1 Km; 4:03; 186; 188
5; 1 Km; 3:51; 191; 196
6; 0,02 Km; 0;03; 195; 195

Total; 5,02 Km; 19:52; 182; 196

I am really happy about running sub 20 for the first time but the ultimate goal is to be able to hold that pace for 5 more kilometers so there is a long way to go! The 3rd and 4th km were uphill so that was the slowest part of my run. In the last km I gave everything as can be shown in my Max HR of 196 and no energy was left on the finishing line. In comparison my max HR in the 6*1K session was 186. But in a race one is able to push harder!

No I am heading into the last week of the first 3 weeks cycle. What do you recommend regarding my training after this 5K race? Just follow the program and start tomorrow, Wednesday, with an easy day of 40 min running according to Day no. 16?

Regards,
Arnie

[TheEd]

congrats Arnie

best to restart the program

and you moving in the right direction, once you get to running sub 19.30 for 5km, you make running sub 40 far 10km easier

on we go

TheEd

[Palmer]

Thanks.

Just to make sure that I understand you correctly: do you mean that I should restart the 3 weeks cycle on Tuesday, June 30? What about the next days until Tuesday? Just follow the program, for example Race day up to 15K on Saturday (day 19 of the cycle)?

[TheEd]

OK .. we have missed Thursday . Friday you may rest, especially if you ran Thursday, then Saturday you can do a long aerobic run

up to 90 minutes would be fine for the weekend

then an easy walk / jog or rest . 20 - 30 minutes Monday

and start Day 1 on Tuesday

hope this is all good

TheEd

[Palmer]

Ok, sounds good. Should I next time give you feedback regarding the 5*2K session?

[TheEd]

feedback from the 5 x 2k is always good

on we go

TheEd

[Palmer]

Hi TheEd

I felt the 5*2K session easier this time than when I did it on the first training cycle. My breath was not as heavy and I felt I had energy to run more 2K cycles. So I am happy about the progress. Now I finished the 2K all the way on the track but did not follow my Garmin like I did last time. My target pace was 4:10, the same as last time.

Time; Garmin Dist; Avg Garmin Pace; Avg HR; Max/Rest min HR

8:27; 2,05; 4:07; 164; 173/115
8:23; 2,01; 4:10; 168; 176/121
8:21; 2,04; 4:05; 170; 178/115
8:24; 2,05; 4:06; 160; 179/128
8:23; 2,04; 4:07; 165; 183

I had some problems with the HR strap on the 4th and 5th laps so these HR figures are not reliable. Howewer I notice a big drop in Rest min HR from the 2K session in the first cycle.

These are the figures from the 1:30 hour long run:

Dist; Time; Average Pace; Av HR, Max HR
16K; 1:26:51; 5:26; 144; 158

Is this an optimal pace and HR for the easy runs? I assume my max HR is around 200. It went up to 196 in the 5K race the other day.

I will be on vacation in France for the next 10 days but will try to maintain the sessions over there. Might be difficult to find a track for the 1K and 400 meters session but should I not run these sessions anyway?

Thanks,
Arnie

[TheEd]

looks like you getting quite strong and consistent

while you away, if you can't fit the quality sessions in, look to do a 6k paced and a 4k paced on those days mentioned

enjoy and take care

TheEd