Improving 10k with regular training

[MMS]

Hi TheEd,

over the past 7 weeks I built up from 4x40min runs to 4x1h+1x30min, finishing last Saturday night with a 4k time-trial in 15:38!

Ready to start a 10k program tomorrow, only not sure yet to go for a 5x2k or 4x2. Maybe it´s time to be conservative and for this first cycle a 4x2k would be good enough.

Cheers.

MMS

[TheEd]

this is magnificent .. so grand to see you have become a runner

sub 16 on your return

and you in control of what you doing, no magic science

4 x 2k seems sensible

what pace are you considering?

TheEd

[MMS]

I think 4'05" is a good start. So, if there´s anything left in the tank for the last rep, I´ll go a little faster. :whistle:

[TheEd]

4:05 to 4:10 a good starting point



TheEd

[MMS]

Hi TheEd,

quality sessions were done and here some feedback about them.

Feb 27th - 4x2km @ 4'05"
Temp: 27C

Rep|Time
01|08:14
02|08:10
03|08:10
04|08:12
Tot|32:46

Warm night. Gave everything I had that day. Pretty sure I wouldn´t be able to try a 5th rep at that pace.

Mar 1st - 75min Long run
Temp 25C

Distance: 13,9km - 5'25" pace

Good run. Next cycle I´ll increase a few minutes

Mar 4th - 5x1km @ 3'55"
Temp:23C

Rep|Time
01|03:55
02|03:55
03|03:55
04|03:56
05|03:53
Tot|19:34

Great session. I believe I´d be able to try a 6th rep.

Felling very good with these sessions and hopefully during next cycle I´ll be able to try 5x2k and 6x1k.

Cheers.

MMS

[TheEd]

you should be able to move up to the extra 1

TheEd
ps.. looking good

[MMS]

Hi TheEd,

first cycle finished this weekend. Good to be back!

I missed the 5k paced run because of power outage at the park. It was completely dark and it would not be safe try to run fast while there were other people walking/running.

Ran the time-trial last night. Did a very good job considering the fact I was feeling very lazy this Sunday. Most part of it was due to late Saturday lunch with lots of wine. :whistle: It was also a warm day (26C).

March 16th - 4k time-trial

KM|Time|AHR
01|03:54|N/A
02|03:53|N/A
03|03:55|N/A
04|03:50|N/A
Tot|15:32|

It was 6 seconds faster. And also forgot the HR monitor. Need to get used to it again. :duh:

This cycle I´ll move to 5x2k but with the same times (4'05" to 4'10").

Cheers.

MMS

[TheEd]

you certainly know what you doing these days

great to see

TheEd

[MMS]

Hi TheEd,

very tough 5x2k session last week. I had to slow down during the 4th rep because I was getting very tired. My body is still adapting to this work load, so felt quite happy to accomplish it.

I also had a very busy week at work, but not sure how much it affected me.

5x2k @ 4'05" - 4'10"
Temp:22C

Rep|Time
01|08:08
02|08:10
03|08:10
04|08:20
05|08:20
Tot|41:08

I ran 1h20 on Saturday morning (5'28"/km) and didn't run on Sunday. I'll travel abroad tomorrow night, so I'll have the 6x1km this Monday.

Cheers.

MMS

[TheEd]

well at least you know it is well deserved recovery after the 1k session



TheEd