Few questions about the 10k program

[odileariel]

Hi.

Tx for the very quick response !

The temperature during the following days should be even worse (towards 35-40c...) so I thought it might be better to change the order of the sessions...

When training for a marathon I'm used to reach ~120km/wk. Do u see any disadvantage for adding some recovery runs (and/or increase the 30min runs to 60 mins..) to the program in order to increase the weekly km to ~90 ?

Ariel

[TheEd]

OK .. that explains that .. didn't pick this up in what you were saying earlier .. my apologies

if you are used to higher mileage then change the 30 to 40 minute runs to straight 8 to 10 km runs ..

if you used to 2hrs as a long run then maintain that the first Sunday of the 3 week cycle

please share more to assist in getting the best out of the program for you

TheEd

[odileariel]

Hi.

during the last 6 months, I've been training for 2 marathons. Typically my training week looks like:

110-130 total km.

2-3 out of the following sessions:
a. interval sessions (usually 6*1000s but with 2.5min rest).
b. tempo session (6-10 km in half marathon pace)
c. 1-2 medium runs (18-24km)

1 very long run (30-35km).

2-4 recovery runs (sometimes as a second run after a quality session).


Ariel

[TheEd]

OK .. then when can maintain the long run on the first Sunday of the program

8 to 10km instead of easy 30 to 40 minutes

Wednesday run from 2nd week of cycle can be 1hr or 12 to 15 km

after maybe 2 or 3 cycles of the speed sessions we can see where you stand (based on results) and then see what's next

always remember, we train to race and get results .. not training to achieve a certain mileage .. each person is different and with the forum feedback you able to see what works best for you and often this means starting from a less is better to building up to more to get specific results

many thanks

TheEd

[odileariel]

Thanks for the quick and detailed response (as always!).

I'll take your advice, and will keep u posted re. my progress on the sessions. It's quite difficult to train here during the summer, so I'm trying not to compare my running pace to what I'm used to during October-March but to train according to the effort that I should do in each session.

Ariel

[odileariel]

Hi.

Done the 2nd 1000s session today (mixed the schedule a little bit in order to enjoy better weather today...).

The session was good. I was less conservative then the previous session.

Times: 3:44,3:36,3:36,3:38,3:40,3:42. Average - 3:39.3 (previous session average was 3:42.7)

I have a 5k race next Thursday. I don't know the course (it should be on the road though). Do u have any recommendation for a range of results that I should expect (last year my range was 18:35-19:00).

Ariel

[TheEd]

If you took a 60 second Rest for this session then you could work around your average of 3:39 which we round off to 3:40 x 5 = 18:20 and add 25 seconds

for - 18:45

so a solid run should have you under 19 minutes and faster, also take into account the weather on the day and how you feel

you could of course also run closer to 18:40 if you have a splendid day

Hope this helps

TheEd

[odileariel]

Thanks for the quick response.

Yes, the rest was 60 seconds.

I'll update u after the race + 400s...

Ariel

[odileariel]

Hi.

Just did the 2nd 400s session. It was overall good but I guess I started too fast and it was hard for me to keep the pace...

My times were: 79,80,81,80,81,81,81,82,83,84

Overall pls find the summary of the interval sessions of the 2 cycles:


1st session 2nd session
range avg range avg
5*2000 90s rest 7:28-8:12 7:49 7:48-7:55 7:52

6*1000 60s rest 3:47-3:40 3:43 3:36-3:44 3:39

10*400 60s rest 85-76 82 84-79 81


Lets see how the 5k race goes on Thursday

Ariel

[TheEd]

your 5k should certainly be fine as you are 'nailing' the 6 x 1km session

so enjoy

TheEd