Improving 10k training with advice

[martz]

Hi Ed

Great, I'm looking forward to that! Since the 10km event is on 2nd November, I'm going to start the cycle on 15th October.

Have a good one

Martz

[martz]

Here is the workout I’ve done during the week:

29th September – 12km Easy Run
Time – 1:13:25
AHR – 145 BPM
Temperature – 26C

1st October – 10km Steady Run
Time – 00:55:35
AHR – 159 BPM
Temperature – 22C

3rd October – 7km Easy Run (Treadmill, no incline)
Time – 0:39:56
AHR – 136 BPM
Temperature – 18C

4th October – 5km Easy Run
Time – 0:29:38
AHR – 139 BPM
Temperature – 21C

[martz]

Hello Ed,

Despite the weather is warming up, as far my progress goes, when I look at the heart rate reading for 5km easy run, this is the first time I ran faster than 6min/k and kept my heart rate below 140 BPM. That’s really unheard of.

Martz

[TheEd]

martz, then this shows the improvement and that progress is being made

nice to read

for the treadmill, you can put it to a 1% incline if you want

keep up the good work

TheEd

[martz]

Here is my workout of the week:

6th October – 10km Easy Run
Time – 0:59:31
AHR – 143 BPM
Temperature – 21C

8th October – 10km Steady Run
Time – 00:54:01
AHR – 156 BPM
Temperature – 17C

10th October – 7km Easy Run (Treadmill, no incline)
Time – 0:39:56
AHR – 135 BPM
Temperature – 18C

11th October – 5km Easy Run (Treadmill, 1% incline)
Time – 0:28:33
AHR – 141 BPM
Temperature – 18C

13th October – 5km Easy Run
Time – 0:29:46
AHR – 138 BPM
Temperature – 20C

[TheEd]

ready to roll again .. on we go

TheEd

[martz]

Hi Ed,

When I did 5km treadmill run at 1% incline for the first time my calf felt a bit stiff. However, I kept my heart rate to mid 140s most of the time and calf wasn't felt too bad in the end. I'm looking forward to start a new cycle tomorrow. As long as I’m free from injuries I’m very confident I can run 10km in under 48 minutes once this cycle completes and it's my first official running event since May. As you mention before, I'll move up to sub-45min 10km training schedule. I'll probably try and speed up the 2k session just a little to see how my body feels.

My cycle for this week:
14th October - 10km Steady Run
15th October - 5km Easy run
16th October - 4 x 2km with 90 sec rest @ 4:40/k
17th October - Rest
18th October - 10km Steady run
19th October - 5km Easy Run

Martz

nice going on the 5k time-trial Martz

you can look to move up to the sub 45 minute 10km schedule and do the sessions at the same pace as before

after the 2k session we can see whether we will speed things up

things coming along nicely

TheEd

[TheEd]

you should first look to see that you have no niggles before moving into the next training cycle

so focus on that first and foremost

on we go

TheEd

[martz]

Hi Ed,

Well, I got very good news. I have no signs of niggling pain at the moment. I kept my running easy to steady over the last two weeks to recover from previous cycle not just physically but mentally. Right now, I'm feeling refresh and keen to make progress :yes:

Martin,

[TheEd]

nice to hear .. let me know how things go and what you have planned

TheEd