Improving 10k with regular training

[TheEd]

great stuff and good to see you blogging again

all the best

TheEd

[MMS]

Hi TheEd,

Build up almost finished. I intend to run the time-trial tomorrow, as I´ll go for a long bike ride on Sunday.

I´ll try to beat my best time so far (16:30). :tonguepop:

Cheers.

MMS

[TheEd]

if you achieve this then it would be quite something

enjoy

TheEd

[MMS]

Hi TheEd,

Not quiet the weekend I hoped. I got a cold and couldn´t run at all.
I´m still taking care of it and hopefully will be able to run again tomorrow or on Wednesday.

Lots of water and some medication to speed my recovery.

Keep you posted.

MMS

Tuesday update: Much better today but not ready for a run. Probably tomorrow.

[MMS]

Hi TheEd,

Already better from the cold, will run an easy 45min tonight and pay attention to my bpms to see if everything is well for sure.

Will keep things easy for now and try the 4k time-trial over the weekend in order to start a 10k program next Tuesday. :great:

How does it sound?

MMS

[TheEd]

sounds good .. don't start off too quick and see if you have anything left in the tank over the last few k's

enjoy

TheEd

[MMS]

Time-trial
Hi TheEd,
I ran the 4k time-trial and achieved a 16:58 time. It was a run under not the best conditions. Although I started at 21:30, it was 30C and very low humidity levels. I ran the usual course and here´s the splits.

4k Time-trial
30C
Night Run

K|Time| AHR
01|04:10|168
02|04:15|184
03|04:20|186
04|04:13|188
Tot|16:58|182

I felt the heat and my mouth got dry really fast. Maybe it would be a better result if I able to run this last weekend, when it was colder (19C).
Anyway, I did the best I could under those conditions and let´s start the 10k program.

So, I think that a 4:25 and 4:15 pace for the 2000´s and 1000´s would be a good starting point, right?

Cheers.

MMS

[TheEd]

a food time to be running considering the complications beforehand

and yes, no reason you can't start at those pace times for the 2k and 1k

you will soon know if you doing too much and can cut back

will be important to roll through the 3 week cycle as consistently as possible and not to get to involved with the exact pace for the sessions

that can come together in the next cycle

good luck

TheEd

[MMS]

Yes, good result considering the recent past.

Two quick questions about the 10km program over this 1st cycle:

1. 4x2000 or 5x2000?

2. 30min easy or 1h easy as a regular recovery session?

MMS

[TheEd]

5 x 2000 and maintain the 1hr recovery .. that is standard after the build up

enjoy

TheEd