Aiming for sub 40 min 10km

[Tjutapai]

Hi TheEd,

Update for the last few days -

Day 5 - Oct 18 - 90 mins easy
90:32 | 12.6k | 7:11/k | 149AHR |

Day 6 - Oct 19 - 30 mins easy
30:04 | 4.4k | 6:50/k | 145AHR |

Day 7 - Oct 20 - 30 mins easy
30:20 | 4.5k | 6:45/k | 146AHR |

Day 8 - Oct 21 - 6x1k R60S Aim 4:15
4:14 | 176 | 170 |
4:10 | 185 | 176 |
4:09 | 189 | 182 |
4:09 | 191 | 185 |
4:11 | 192 | 186 |
4:09 | 193 | 189 |

Min HR is the average of the 60s rest, not sure what the lowest min was for each rest.

I have a couple of questions for you if you have the time to answer. I going away this weekend, a four flight on Friday night and returning home Sunday night. Would it mess things around if I do the 5km paced run on Friday, then rest on Saturday?

I'm looking at what race options I have for the end of this cycle. It looks as though there is a masters 10k track race on Fri Oct 31st, night race. Only other option is a Parkrun 5k on Sat Nov 1st.

I would like to do the 10k track. How does that sound to you? And if I do the 10k, how would I adjust the program to race on the Fri?

Thanks,
Phil.

[TheEd]

that should n't be a problem as the bulk of the training is done between Day 3 and Day 8 .. so it should not impact too negatively on your cycle

we can change next week's training to do the 6 x 1 min fast / slow on the Wednesday night .. you can do 3 x 5 minutes @ 10k pace with 2 to 3 minutes in-between on the Monday

hope that helps

TheEd

[Tjutapai]

Hi TheEd,

Thanks for the feedback. All your advice is definitely very helpful.

Here's an update on my last few days. I'm heading off for the weekend tonight, so a day off tomorrow and then 60mins easy on Sunday. I'll follow your plan for next week.

Day 9 - Oct 22 - 30 mins easy
30:07 | 4.5k | 6:42/k | 148AHR |
Very windy morning!

Day 10 - Oct 23 - 60 mins easy
60:34 | 8.8k | 6:53/k | 147AHR |

Day 11 - Oct 24 - 5k Paced Run - Aim 22:00
4:23 | 175 |
4:23 | 190 |
4:23 | 195 |
4:22 | 197 |
4:22 | 198 |
Tot 21:53

Very similar result to the last paced run previous cycle. Legs felt a little tired this morning on the paced run. Because of travel plans I wasn't able to have a rest day before the paced run which I think had an affect. I'm happy with the pacing and felt comfortable for the first 3.5k. Had to work harder than I would have liked to maintain pace on last km. Is my pulse rate too high for a paced run?

I felt I could have maintained this for another 2k or so. Don't think I could have maintained for another 5k though. Hopefully freshening up with a lighter week next week will make a difference.

Cheers,
Phil.

[TheEd]

coming along nicely .. you will be amazed that when it comes to a race and all the excitement and energy around you, how much quicker one can go

the pulse is high however let us see how things go as you settle back to the normal routine

travel well

TheEd

[Tjutapai]

Hi TheEd,

Completed the 3x5min and 6x1min earlier this week.

Just finished the 10km track race tonight. There were 2 races, one for >40mins and one for <40mins. Warm conditions, around 22C, quite strong headwind down home straight was tough. A little disappointed I couldn't keep the pace after 5km, but was working really hard. Just can't maintain 4:25/k yet.

Still, goes down as a PB for 10km.

1 4:16
2 4:22
3 4:26
4 4:27
5 4:28 (21:59)
6 4:34
7 4:35
8 4:40
9 4:45
10 4:20
Tot 44:52

HR monitor was a little loose and slipped down, so I lost readings after 4km. At that point I was at 198.

So looking forward, next 10km race I would like to have a crack at is in 4 weeks, on Sun Nov 30th. How would you suggest I proceed on the cycles over the next 4 weeks? We have weekly 5km Parkruns as well.

Cheers,
Phil.

[TheEd]

nice going Phil and congrats on the PB

it takes a lot of guts to race 25 laps on the track, you can certainly give yourself a pat on your back

have an aerobic week and then race a Park Run / 5k next Saturday

then we can boot up after that on the program

put 3 x 1hr runs (pace at 5.30 per k, especially if easy, please provide heart rate feedback) in from now until Wednesday and then Thursday do the 6 x 1 minute fast / slow

let me know your thoughts on how you going to balance this

TheEd

[Tjutapai]

Hi TheEd,

Thanks for the quick reply. Looking at next week, I have to work on Saturday so won't be able to do the Parkrun next week. Could do a 5km TT on my own on Sunday though.

That being the case, I was planning on 20-30 min easy runs this weekend to recover. Then could do the 1hr runs Mon, Tues, Thurs, with a 30 min easy on Wed, then the 6x1 min on Friday. Rest Sat and then TT on Sunday. How does that sound?

Thanks for all your help.
Phil.

[TheEd]

that sounds good .. do note .. running the 5k on your own is not the same as doing the Park Run

so maybe look to doing the 4k time-trial on the same route you use

TheEd

[Tjutapai]

Hi TheEd,

OK, 4k TT on Sunday sounds good.

Did light 20 min run (145 AHR) on Sat and then 30 min run (137 AHR) Sun after Friday's race. Felt a little stiff on the weekend, but really pulled up quite well.

Just did the first 60 min run @ 5:30/k tonight, and thought I would just drop an update for you:

60:26 | 11.01k | 5:29/k | 169AHR |

1: 5:20 | 164 6: 5:28 | 169
2: 5:35 | 167 7: 5:31 | 170
3: 5:25 | 168 8: 5:32 | 172
4: 5:31 | 165 9: 5:26 | 170
5: 5:30 | 169 10: 5:26 | 170
6: 5:39 | 170 11: 5:26 | 170
Tot: 11.01

So not exactly easy, but I found it very enjoyable. I could have kept going at that pace. Plenty of small hills. Running around my area is impossible to avoid the hills, and it was also pretty windy tonight. Which is usual, especially in the evening.

Cheers,
Phil.

[TheEd]

great stuff . pulse is a tad high but will improve with training

on we go

TheEd
[I]ps.. here is to a good time-trial[/I]