Improving 10k training with advice

[TheEd]

martz, look at the quality runs and not the recovery runs, this is why we recommend running closer to 140 bpm on the easy days, so as to avoid looking for form but to recover

otherwise, it all looks good

onwards

TheEd

[martz]

6 January - 3x5min Fartlek with 1 min Easy
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:39 | 147 | 64 | 167
Easy|6:34| 158 | 151 | 165
2 | 4:44 | 168 | 151 | 176
Easy|6:23| 168 | 166 | 171
3 | 4:40 | 178 | 167 | 183
Easy|5:46| 176 | 170 | 182
Temperature - 23C

7 January – 7km Easy Run (Treadmill, no incline)
Time – 0:38:04 (5:26/km)
AHR – 142 BPM
MHR – 151 BPM
Temperature – 18C

9 January – 7km Easy Run
Time – 0:45:17 (6:28/km)
AHR – 144 BPM
MHR – 161 BPM
Temperature – 25C

11 January – 5km Time Trial
Km |Time |AHR
1 |04:24 |154
2 |04:26 |177
3 |04:34 |184
4 |04:38 |186
5 |04:27 |188
Time – 00:22:29 (4:30/km)
AHR – 178 BPM
MHR – 191 BPM
Temperature – 21C


Hi Ed,

Ran a 3x5min Fartlek and somehow I‘m starting to find rhythm as well confidence. For my 5km time trial, I never thought I can run sub 22:30 and ran 8 seconds slower than my personal best considering I’m well below my best. Thankfully, the weather is nice and cool but bit of showers. It was a good result in the end except I was a just a little disappointed I cannot push my heart rate well in the 190s BPM from 3km onwards which I might have a chance of beating my personal best time of 22:21, however, I couldn’t go any faster. The next cycle could be my time.

Martz

[TheEd]

if you have trained well in the past, the body does retain a memory of sort, and with the experience gained, one should often come back stronger

nice to see

enjoy

TheEd

[martz]

13 January – 8km Steady Run
Time – 0:42:26 (5:18/km)
AHR – 164 BPM
MHR – 180 BPM
Temperature – 23C

15 January – 8km Easy Run (Treadmill, no incline)
Time – 0:43:41 (5:28/km)
AHR – 140 BPM
MHR – 149 BPM
Temperature – 18C

16 January – 8km Easy Run
Time – 0:47:08 (5:54/km)
AHR – 147 BPM
MHR – 160 BPM
Temperature – 23C

18 January – 16km Long Run
Time – 1:39:17 (6:13/km)
AHR – 146 BPM
MHR – 162 BPM
Temperature – 22C


Hi Ed,

So far this week, I mainly kept my running pace from easy to steady. I notice I’m starting to run a bit quicker while running at 140s BPM. Probably not as good when I was my best but I got a feeling I’m not too far away. I also realise my resting heart rate reading is a lot lower recently. Over the last few weeks, it was mostly in the high 40s BPM but this week it got to as low as 41 BPM. Looks like I’m ready to start a cycle.

Martz

[TheEd]

running quicker at 140 bpm certainly shows you are coming back

don't look to 'comeback' for too long as you can go off the boil

so let's look to get on towards achieving a few goals

TheEd

[martz]

Hi Ed,

I forgot to mention my goal. I'm looking at sub-22 min for 5km and hopefully I can achieve this just before March

Martz

[martz]

20 January – 8km Steady Run
Time – 0:42:21 (5:18/km)
AHR – 159 BPM
MHR – 173 BPM
Temperature – 23C

22 January – 8km Easy Run (Treadmill, no incline)
Time – 0:43:35 (5:26/km)
AHR – 139 BPM
MHR – 148 BPM
Temperature – 18C

23 January – 10km Easy Run
Time – 0:59:02 (5:54/km)
AHR – 148 BPM
MHR – 160 BPM
Temperature – 24C

25 January – 16km Long Run
Time – 1:35:16 (5:57/km)
AHR – 149 BPM
MHR – 164 BPM
Temperature – 22C


Hi Ed,

I got a very good feeling that I’m close to my best. Every time I go for a run, so far, I didn’t seem to be tentative and doubt with my run despite warm humid conditions. I’m always looking forward going for a run. I’m definitely on track to run 5km in sub-22 min before March. How can I get myself started?

Martz

[TheEd]

great, pop in a 4k time-trial and we can get things going

TheEd

[martz]

27 January – 11km Easy Run
Time – 1:04:35 (5:52/km)
AHR – 144 BPM
MHR – 159 BPM
Temperature – 19C

29 January – 4km Time Trial
Km |Time |AHR
1 |04:24 |153
2 |04:22 |177
3 |04:28 |186
4 |04:25 |191
Time – 00:17:39 (4:25/km)
AHR – 177 BPM
MHR – 196 BPM
Cadence – 196 SPM
Temperature – 17C

Hi Ed,

I did a 4km time-trial this morning as you mention and I’m very proud to announce that I have achieve my new PB. I ended up beating my previous time by 23 seconds set nearly 2 months ago. It’s also a great feeling to be able to run 4km in sub-18 min for the first time. Now for my next challenge, run 5km in sub-22min in less than a month. What will be my next training plan this time while keeping my body in good shape to run a half marathon distance?

Martz

[TheEd]

good to see the training has somehow been retained within you, congrats on the 4k PB

as for the half marathon, if you increase your long run up to 18k every 3 weeks you should be fine for the 21k event

TheEd