Improving 10k with regular training

[TheEd]

MMS .. your progress is quite something, your experience is bounding through and you seem to be in control of everything

wonderful to read

TheEd

[MMS]

Yes, I´m in great shape right now and very excited about what´s to come. :great:

Last week I had my best 1k session so far. Weather played a small part, but I believe most of that came from how confident I am right now.

April 16th - 6x1k @ 4:00
Night Run
Temp: 19C

Rep|Time
01|03:59
02|03:59
03|03:57
04|03:56
05|03:56
06|03:51
Tot|23:38

This Saturday I ran a controlled 5K in 20:57 projecting 4:12 as my 10K pace. I felt very strong all the way and finished with the feeling that I could´ve double it maintaining that pace.

Things are looking very good.

Cheers.

MMS

[TheEd]

very nice MMS

great to see your patience and to wait for the last 1k

06|03:51

very smart

this makes nice reading

TheEd

[MMS]

very nice MMS

great to see your patience and to wait for the last 1k

06|03:51

very smart

this makes nice reading

TheEd

Perfect reading of my session! :great:

I learned many things here and one of them is to be patient (don´t start too fast) and finish strong!

[MMS]

Hi TheEd,

just finished another cycle with a great 4k time-trial in 15:39, exactly what I had in mind for that day. Very consistent session and glad to see I could hold the 3:55 pace. Also finished with the felling I had enough in the tank for 1 more km.

Apr 27th - 4k time-trial
Night Run
Temp: 18C

KM|Time
01|03:55
02|03:55
03|03:54
04|03:55
Tot|15:39

New cycle begins tomorrow and I have my first 10k race within 2 weeks. It´s not a flat course at all, but it will be a good test.

My idea was to follow the program as usual and race Saturday night (May 11th) on day 12 of the program.

First week: follow the program
Second week: on day 10, instead of 1h run, a 30min run followed by 6x1min.

How does it sound?

Cheers.

MMS

[TheEd]

change to doing the last 2 weeks of the program before the race and shuffle around as planned

very nice going MMS .. most happy for you

TheEd

[MMS]

change to doing the last 2 weeks of the program before the race and shuffle around as planned

very nice going MMS .. most happy for you

TheEd

Got it! 1000m session tonight.

:mrburns:

[MMS]

Hi TheEd,

Another week is behind.

Last 1000m session was a great one, again. It was a warm and dry day. Not as fast as the previous, but great times.

Apr 30th - 6x1k
Night Run
Temp:23C

Rep|Time
01|03:58
02|04:00 (ops!)
03|03:57
04|03:58
05|03:57
06|03:54
Tot|23:44

As you can see, this time I tried to be consistent (3:58) and to finish strong.

After that, a couple of easy runs and a paced run last Saturday. As I was feeling great, instead of 5k I ran 6k (two laps in the park). Finished in 24:59 with first lap in 12:30 and second lap in 12:29. Splits are below:

May 4th - 6k paced run
Night Run
Temp:26C

Km|Time
01|04:12
02|04:08
03|04:10
04|04:10
05|04:09
06|04:10
Tot|24:59

Overall feeling after the session was that I could´ve hold the pace for another 4km.

Yesterday, 1h easy bike ride (26km, 147bpm).

Cheers.

MMS

[TheEd]

nice progress and consistency

[MMS]

Hi TheEd,

I had a great race last Saturday night, new PB 43:08! Very happy with this result.

My goal was 42:59 or less, since it´s not a flat course (see the link below) and I didn´t have any hill training lately. I´m trained for a sub43, but this was my first real (10k) race since 2011 and I was also too cautious, especially over the hills.

The Garmin marked 10,04km, so the splits are not accurate. I remember passing by the 5k mark in 21:34, so nice consistence, huh? Ok, this was a big coincidence! The goal as 21:30 + 21:25.

Link: http://connect.garmin.com/player/311855223

May 11th - 10K race
Night Race
Temp:24C / Humidity:34%

Km|Time
01|03:57
02|04:32
03|04:39
04|04:08
05|04:10
06|04:30
07|04:36
08|04:25
09|04:12
10|03:51
11|00:08 (0,04k)
Tot|43:08

Next 10k race is on May 25th. New 2-week cycle starts tomorrow.

Cheers!

:mrburns:

MMS