Improving 10k time at altitude

[TheEd]

Hi markco, an excellent 5k paced run

nice to see the control shown and still going quicker

great

on we go

TheEd

[MarkCo]

Thanks TheEd!

Feeling good at the moment - shame I haven't got a race this weekend. I will do a time trial again to measure progress instead, thinking either 4 or 5km - probably the latter.

Day 13
Felt this was my best easy 10k thus far. Nice and relaxed and ended up being quite a decent pace for an easy run.
10.39km in 55:17
5:19/km
Av HR 140

Day 14
6.44km in 35:03
5:26/km
Av HR 143

Day 15
3 x 5 mins (with 1 min easy pace rests) with 2km warm up and 2km cool down. Feeling stronger in the legs, sped up a bit for the last one.

Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:36 / 156 / 166 / 146
2 / 1.10km / 4:32 / 160 / 166 / 151
3 / 1.12km / 4:25 / 164 / 173 / 154
Av pace during intervals: 4:31/km.


Same session last cycle:


Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.06km / 4:41 / 152 / 161 / 144
2 / 1.07km / 4:39 / 156 / 164 / 149
3 / 1.11km / 4:29 / 161 / 170 / 155
Av pace during intervals: 4:36/km.

[TheEd]

Hi markco, there is a definite improvement if the pulse is at 140 and the pace is quicker

things are developing very nicely

TheEd

[MarkCo]

Hi TheEd

Yes, I'm keeping the HR around 140 for all easy runs, which seems to now be translating into 5:20-5:30/km, compared with 5:45-6:00/km when I started on the programs in March. My estimated VO2 max on my sportswatch has also gone from 50/51 to 56/57 - appreciate it's only an estimate but still demonstrates an improvement in aerobic fitness and that the program is definitely working!

Quick question - I'll be back in the UK in August and will be doing 1 or 2 races. I want to take full advantage of the "altitude training" I've had here and translate it into the best 10k time possible. I think with progress since my last 10k race in May (48:59 although I think that was gun time, actual time 48:36), I could currently run circa 47:30 here at altitude. My all time PB is 45:06, so my aim is to break this in a race at sea level in August. I know it's quite a tough challenge, but I believe I could do it.

The question is, can I add a faster speed session or two (maybe 400s) and some strides into my programme over the next month? The reason for this is to try and put a touch more speed and strength into my legs, which I can't do at altitude with the longer 1000 and 2000 intervals as the altitude / lack of oxygen is what prevents me from going faster in those.

Look forward to hearing your thoughts.

cheers

[TheEd]

Hi markco,

the 2k session is 10k pace and the 1k session is 5k pace

the 2k session develops your speed endurance in the best way possible

in the next cycle if you quicken the pace of the 2k and 1k by 10 seconds this should provide more confidence, there is no need to do the 400's

as things stand, where your easy runs @ 140 are around 5:20 to 5:30 per k, you should be able to race 1 minute per k quicker over 10k, so you looking at 4:20 to 4:30 per k

at sea level this should favour you more

so everything is there, and it is all about putting it together on race day

preparation and then application

TheEd

[MarkCo]

Hi The Ed

That explanation makes sense - many thanks.

I am certain I wouldn't be able to maintain 4:20-4:30/km for 10k here (i.e. at altitude) but I hope and expect I will at sea level. I'll up the paces as you said for the next cycle for the extra confidence boost.

I did the time trial today, here's the update from the last few days:

Day 16
Feeling slightly tired so had a day off.

Day 17
Feeling good. 7.48km in 39:53 @ 5:20/km.
Av HR 141.

Day 18
Rested.

Day 19
Went to the nice park for a stress-free 4km time trial! 2.5km warm up and 3.5km warm down. Was aiming for 4:30/km.

km / pace / Av HR
1 / 4:28 / 147
2 / 4:26 / 164
3 / 4:28 / 165
4 / 4:26 / 165
Total time: 17:52 (4:28/km).

For comparison, the last 4km time trial I did on 29 April was in 18:53 (4:43/km).

Few days of easy runs now and I'll start the cycle again.

cheers

[TheEd]

Hi markco, nice going with things

have a great weekend and enjoy

TheEd

[MarkCo]

Hi markco, nice going with things

have a great weekend and enjoy

TheEd

Many thanks, have a great weekend too! 

[MarkCo]

Hi TheEd

Hope all is well with you.

Finished the recovery runs (5.67km @ 5:18/km, 6.09km @ 5:12/km and 7.33km @ 5:22/km, with Av HR 135, 139 and 142 respectively).

Started the new cycle today with 11.41km in 60:34 (5:18/km). Av HR 145.

I did the 4x2km and 6x1km sessions last time, so pretty much the sub-45 program, so was thinking to do this again if that sounds OK?

As discussed, will try to increase the speed of the interval sessions by 10 secs.

In the last cycle, my 4x2km average pace was 4:45/km, so looking to increase this to approx. 4:35/km (might start out at 4:40km and look to increase).

6x1km average pace last cycle was 4:29/km, so looking to increase to approx. 4:20/km (again might start at 4:25/km pace and increase).

Do those all sound OK?

Many thanks!

[TheEd]

Hi markco, all looking good

get the pacing of the first couple of 2000's right so that you don't start out too fast

enjoy

onwards and forwards

TheEd