Building back my base + 10k training program

[goldfeld]

Hello

I read some of your training tips, and looked at the sub-40 10k program.
My best 10k result is about 41 minutes (I have not run an official 10k race).
4 months ago I ran a 21k race in 1:35:46.
For the last 3 months I barely ran (did some cross-country cycling though).
My aim is a sub-40 result in a 10k race on the 31st of August.
My questions are these:
1) How much and what kind of training should I do to build back my base before trying out the 10k program cycle?
2) Can I incorporate cross-training like cycling and swimming, and where in the program should I insert these sessions?
‎
Some remarks:
- I ran an easy 10k a week ago in 50 minutes, and I guess I could run a race today at 45-46 minutes.
- I have a heart-rate monitor, so maybe this can help.
- Should I do a 4k or 5k trial which would give a better indication of my condition?

Thanks,
Johnathan.

[TheEd]

Hi John

50mins is a reasonable level to start at and it makes no harm to start off on the sub 50min program. You want to be ready for August however do you have a short-term goal say within the next 6 weeks or something?

Will await your reply and then depending on that we can start working forward

Cheers

TheEd

[goldfeld]

I want to run a 10k in 42 minutes in 8 weeks (end of June), and if it works then focus on the sub-40 program from then until the race on the 31st of August.
The race in August is the nearest one where I live, so until then I'll have to do time trials.

Until later,
Johnathan.

[TheEd]

[COLOR="Navy"]Thanks Johnathan

OK .. that is quite a step up from 50mins down to 42min however it is possible if you have the natural ability (and as mentioned elsewhere, we all do have a certain amount of natural ability)

To start with, do the sub50min program for the next 3 weeks, you can start Day1 today ..

this will allow you 3 weeks to do training and to adapt to the 3 week cycle the program works on.

After 3 weeks your race will be a 4k time-trial .. preferably on a 400m track and we can gather Heart Rate data from that trial

Then from that 4k trial we can discuss the next level and work on that

This will work, you must just give it a chance

Please do ask questions and share your thoughts

TheEd[/COLOR]

[goldfeld]

I just found out there's a race on the 20th of May. I started yesterday the sub-50 program, so the race comes at a good time.
Should I also do a 4k time-trial after 3 weeks or is the race sufficient?
Should I run the race with a heart-rate monitor? (I usually avoid it for better comfort)

Thanks for the comments and talk to you soon,
Johnathan.

[TheEd]

The race should be fine however if you want to benefit from the data that can be gathered from doing a 4k time-tril on a 400m track then rather do the 4k time-trial

The 10k could come too early as well

with the 4k time-trial on a track I would ask you to record time per lap and HR per lap and that is a very good measure and starting point for all development

Cheers

TheEd

:yes:

[goldfeld]

Hi

Today I did the 2k laps session (day 3 in the program):
9:07
9:12
8:55
with 2 min of rest between the laps.

What time should I aim at for the 1k laps session (day 8)?

Thanks,
Johnathan.

[TheEd]

Johnathan to start with try to take your HR at the end of each interval and then at the end of the rest, particularly note whether you pulse drops below 110 - 120 within 1 minute, please

1000's try them at 4.25 per k (even if easy at first, just record pulse, will be able to correlate things)

try to take pulse please

Thanks

TheEd

[goldfeld]

Hello

Ok, so I did the 1k laps session (6 laps), here it is:

4:25, HR up to 171, rest 70 secs, HR dropped to 119.
4:17, HR 178, r. 80, HR 124.
4:14, HR 179, r. 80, HR 130.
4:22, HR 181, r. 80, HR 130.
4:18, HR 182, r. 80, HR 133.
4:08, HR 185, r. 80, HR 127.

Is my Heart Rate slow in dropping? How do I improve this?
What's my aim for the 5k paced run?

Cheers,
Johnathan.

[admin]

Johnathan, before I continue to analyse the session

One important thing, your age, please?

Not sure we have asked this before

norty of me



Thanks

TheEd