Feedback for user Joe

[admin]

We shall start with the emails and what has evolved since.

This was the first email from Joe:

I would like to know the target heart rates for “training for a sub 50 minute 10k” program. My max HR is at 176 bpm, resting pulse is 43 bpm.

The Off Training Period - Return to Training Schedule table indicated that if I had a heart rate monitor I should drop you an email.

Reply:
great stuff .. if you are returning to the training schedule then you need to do the following, please .. run a 4k time-trial on a 400m track .. and try to record your lap splits and HR for me .. once I have this I can correlate things for you

Joe Feedback: I did the trial as you suggested this morning. Here are the results of the effort:



Time - 20:18 for 4k
My resting heart rate this morning was 43 bpm prior to the run. During the exercise my heart rate hit a maximum of 172 during the last 400 m for about 30 seconds. I am very interested in hearing how to target heart rates during “training for a sub 50 minute 10k” program. I think I can get there by early March when I hope to run a 5k, 10, and 10 miler as a part of the Louisville triple crown. I may follow with a mini marathon in May.

Joe's age is 48 .. it is important to include age in feedback

Reply: You have a nice pulse range ... a low rest heart beat and certainly a high top end for your age

from your 4k time-trial you in about 51:30 10k shape and I can say a sub 50min should be achievable by March

Do your track sessions as provided according to times given for the first 3 weeks and provide feedback of your pulse especially what the pulse drops to during the Rest ... these are for 2k and the 1k sessions

to start with your 30min easy runs should not go over 150bpm .. being easy means exactly that .. so don't try push it up to 150 .. simply keep it below 150 .. write down the variation in terrain etc .. and whether u notice significant change on uphills (there certainly should be however as your fitness progresses your pulse on the uphills should not go as high)

On the 12th day you have a 5k pace run ... for now 26mins would be fine and a pulse feedback of interest

I am most interested on receiving the feedback of the 2k and 1k sessions

after the first cycle we/you should have a great deal further to work with

We are planning setting up a 10k training forum in the New Year .. this will be great for feedback and discussion

on day 15 .. your 5min paced should hover around 155 to 160

On day 5 .. I would keep the pulse below 140bpm for the first hour and allow a fluctuation under 150bpm the last 30min

in the months to come you should run 5k in 25mins at 150bpm .. and this will signal your progression

Focus on recovery between sessions and take note to stay relaxed form wise when doing the 1000's

[admin]

Joe Feedback: Here is the feedback I can offer right now.





I feel stronger and am well rested between hard efforts. Tomorrow, on Saturday, I plan on running a timed 10k at a local track; this is race on day 19 mentioned in the program. At most, I have dropped a few pounds, and note a 1-2 lb drop the days following the 3x2k, long run, and 5x1k. I kept all easy runs well below the 150 bpm recommendation. The targets for 5k and 10k time used on the intervals were based on my 4k time trial.

In March I will be running in the Louisville Triple Crown, a 5k, 10k and 10 mile - 3 race event. The 5k is to be run on March 1, the 10k on March 15, and the 10 miler on March 29. Should I repeat the training plan or do the build-up to see the most improvement between now and then? Are there any adjustments I need to make to the paces used in any workouts?

[admin]

this is good feedback ...

your 3x2k .. is that 5.02 per K .. because it should give u a total of 10:04 for the 2k

Your 5k time-to-trial is most promising and shows that come March you should be ready

You repeat the cycle again with the same pace as previously run .. if u can record the rest pulse (and all the pulses as before) it would be good as then we can measure the improvement

your age is a factor in getting your speed up and the effort shows more in your recovery pulse ... I am working on the assumption that you need to adjust to paced running again ... often as you age you are able to run a 4k closer to a target than running a 1k quicker .. this is certainly a readjustment to running intervals at a certain pace .. all in all it is a good sign as once you improve the leg speed you should be able to maintain that speed quite well

Joe, things are looking pretty good and by the end of the 3rd cycle (you only going into your 2nd now) you should see a marked difference

[Joe]

I ran a timed 10k on a treadmill at the end of the first cycle. Would have liked to done this on a track but the weather has not been suitable.

Round 1 – Day 19
10k Paced Treadmill 52:02
Heart Rate Range 140-171
Heart Rate Avg 156

I have completed most of the 2nd cycle through the sub 50min 10k program. Here is a quick recap of my results for the 2nd time through the training program:

Round 2 – Day 3
3x2k R 2:00 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 5:03 151 142 118
2 4:59 161 151 127
3 4:58 167 157 136

Round 2 – Day 8
5x1k R 1:30 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 4:52 141 135 114
2 4:52 150 141 122
3 4:51 156 147 131
4 4:50 161 153 136
5 4:52 165 160 140

Round 2 – Day 12
5k 25:23 Treadmill
Heart Rate Range 134-164
Heart Rate Avg 150

Round 2 – Day 15
3x1k F 1:00 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 5:04 142 136 124
2 5:04 150 142 130
3 5:05 152 146 134

I felt much stronger on the 5k and also during the 3x2k and 5x1k intervals. My pace was slightly faster on all hard efforts. I hope to complete the second 10k on a track later this week.

[TheEd]

Looking good Joe

Keep the consistency and we should start seeing improvement by the end of the 3rd cycle (3 times 3 week cycle)

Keep up the good work

TheEd

[Joe]

On the day of the 10k time trial I ran a paced 5k on the treadmill in 26:00. On the following day I ran a 30 min easy day then took a day off. I then ran a local 5k race. I needed to get off the treadmill and outside. The weather has been terrible. Seemed like a good time, in between cycle 2 and cycle three of the training plan.

Transitioning from the treadmill or track to the road course, hills and all, will take some getting used to. I paced myself conservatively the first 2/3 of the run, passing the 1 mile mark in 8:03, the 2 mile mark in 16:10. The 3rd mile was the uphill section of the run and my pace slowed. It was not noticable. I finished in 25:35 and had a lot left at the end. Overall my HR average was 150 for the race. At the end of the run my HR creeped up to around 161. Max heart rate was 174, on the steepest hill.

The race felt easier than comparably paced treadmill runs.

[TheEd]

Hi Joe, running outside in different conditions and on undulating terrain will always affect your times and exertion ratings.

When I first saw your pulses from you time-trial and intervals, I had a 'thumb suck' belief that you will get your results on an overall average of 155 bpm

At the time it was more a gut extinct assumption, so it will be interesting to see the end product come the end March

nice going

[Joe]

Thanks for the help through this process I have seen a pretty big improvement in my conditioning as a result of your program.

I am nearing the date of the first of 3 races in March and nearly through the 3rd cycle of the sub 50 min training plan. Today I completed the 5k paced run and am happy with the results: 24:18 with an average hr of 157 for the run, a max hr of 167 bpm. This run was performed outside and on a track at about 32F.

If I continue on with the 3rd cycle I will be running the 10k race/time trial on a Sunday, the following Saturday will be the first race a 5k, two weeks after that on Saturday the second 10k race, and two weeks after that a 10 mile race. How can I best use the time between now and the 10k race day to acheive the best performance on that day? The 5k and 10m races are secondary goals at this time.

Here are the dates of the time trials and planned races:

Saturday, February 16, 2008 5k Paced Run 24:18
Sunday, February 24, 2008 10k Time Trial
Saturday, March 01, 2008 Anthem 5K
Saturday, March 15, 2008 Rhodes City 10K
Saturday, March 29, 2008 Papa Johns 10 miler

[TheEd]

Hi Joe .. you certainly getting there

just stay calm and watch your pulse during sessions try not to go higher than necessary on occasions, you are most definitely on target for a sub 50min 10k

We will do 2 x 2 week-cycles up and till March the 15th

There is no need to 'peak' towards that 10k as you on a cycle of improvement by the looks of it

we will alter the training so there will be no need to do the 10k time-trial (next week) as it serves no purpose

Sun17 .. do the run as per cycle
Mon18 .. 30 - 40min easy .. pulse below 140 active recovery
Tue19 .. 1hr up to 145bpm max .. easy & relaxed
Wed20.. 30 - 40min easy .. pulse below 140 active recovery
Thu21 .. 4x2k @ same pace as before 2min Rest

take note you doing an extra 2k .. rather an extra 2k instead of running faster

when u go towards training on a sub 45min program you will be doing 4x2k with 90 sec Rest ..

Fri22 .. Rest
Sat23 .. 1hr up to 150 bpm .. not a time-trial a paced run
Sun24 .. 30 min recovery below 140 bpm
Mon26 .. 30 min recovery below 140 bpm
Tue27 .. 5x1k R 1:30 same pace .. please record pulses etc
Wed28 .. 30 min recovery below 140 bpm
Fri29 .. Rest

Sat01 .. Race .. enjoy and Good Luck

Sun02 up to 1hr easy recovery .. below 140

Mon03 repeat the previous 2 weeks routine .. except on the Tue do 3 x 1600m @ 4.50 to 4.55 per k pace for the 1600 with 3 min rest in-between nothing faster and during the 1600's your pulse should not go over 155 (feedback) also record your recovery pulse and how long it takes to drop below 110, please?

Please ask questions for clarity

[Joe]

This helps greatly, thanks. Only one question, during the repeat of the 2 week routine, should the 3x1600 replace the 1hr paced run on the first Tuesday, or, the 5x1k on the second Tuesday?