Improving 10k with regular training

[TheEd]

your 1000 session is coming along smartly

TheEd
ps.. how are you feeling now, as you mentioned u were not feeling well in the morning?

[MMS]

your 1000 session is coming along smartly

TheEd
ps.. how are you feeling now, as you mentioned u were not feeling well in the morning?

I believe it is only too much work this week. Before starting the 1000 last Tue night, it felt I wouldn´t finish it. But I could go through it after warming up and completing the 2nd rep.

This week is tough at work, so sessions are harder than are supposed to be.

Fortunately, tomorrow is Friday, temperature is rising and I´m headed to the beach. :yes:

MMS

[TheEd]

how was the beach

[MMS]

Hi,

The beach was great. Saturday was sunny, stayed for a few hours under the Sun and in the water for a few moments. Great day to relax. :p Didn’t run this day, so moved the 5k paced for the next day.
Sunday was cloudy and colder so I rested all day up to the night, when I had the 5k paced.
This time, used the 5k to test how I would feel running just a little bit faster than 4:30/k, instead of trying the fastest pace I can. Felt fine, strong, really a great session, although it had some wind because of the light rain at that moment.
Perhaps I‘ll be able to run 10k at this pace. :whistle:


Jul 28th - 30min - Day 09
Night Run

Time: 30min
Dist:4,7k
AHR:144
Temp:21C

Jul 29th - 60min - Day 10
Night Run

Time: 60min
Dist:9,4k
AHR:148
Temp:22C

Jul 30th - OFF - Day 11

Jul 31st - OFF - Day 12

Aug 1st - 5k paced - Day 13
Night Run
Temp: 18C

K|Time|AHR
1|04:28|166
2|04:28|180
3|04:28|180
4|04:29|180
5|04:29|183
5|22:22|178


Tks!

MMS

[TheEd]

well you should be developing towards running 10 km at that pace, so there is no reason why you cannot go sub 45 minutes with progression

TheEd

[MMS]

Ops! What I tried to say, sorry for not making it clear, is that I might be able to run sub45 on my next race, on Aug 15th, considering my best time this year is 47:58. If it doesn´t happen now, it will naturally happen this year.

:mrburns:

MMS

[MMS]

Hi,

hope everything is fine. We had a cold week here. I missed yesterday´s run because I had to fly on a business trip.

Aug 2nd - 30min - Day 14
Night Run

Time: 30min
Dist:4,7k
AHR:141
Temp:18C

Aug 3rd - 3x5min @ 4:30/k - 1min easy- Day 15
Night Run (10min warm up - 10 min cool down)
Temp:15C


Time| AHR
05:00|166
01:00 |168
05:00 |178
01:00 |171
05:00 |177
01:00 |169
18:00 |173


Aug 4th - 40min - Day 16
Night Run

Time: 40min
Dist:6,3k
AHR:145
Temp:14C

Aug 5th - 30min - Day 17
Missed

Aug 6th - OFF - Day 18


Considering that I´m approching the end of this cycle and I have a 10K race on the 15th, how should we schedule the next days (this weekend and next week)?

Tks again.

MMS

[TheEd]

do week 3 for next week

things are looking pretty neat

TheEd

[MMS]

Hi Coach,

last Sat I had the 5K paced in the morning. It was tougher than I expected, so ended up not as confident as was before. The race is at 9am this Sunday, at the beach. Two laps of 5km; each lap, half on firm sand, half on the road. I just hope it won´t be too windy.

Aug 7th - 5K paced
Morning Run
Temp:14C

K|Time|AHR
1|04:26|169
2|04:26|185
3|04:29|185
4|04:29|185
5|04:27|188
5|22:17|182

You´ll notice the higher ahr compared to previous session. The only difference was that previous was at night. Same course, pace and weather conditions (including the light head wind).

Aug 8th - 60min
Morning Run

Time: 60min
Dist:9,6k
AHR:153
Temp:14C

Aug 9th - 30min
Night Run

Time: 30min
Dist:4,7k
AHR:141
Temp:14C

Aug 10th - 3x5min @ 4:30/k
Night Run
Temp:16C

Time|AHR
05:00|164
01:00|170
05:00 |175
01:00 |171
05:00 |176
01:00 |172
18:00 |172

Although I´ve lost a bit of my confidence, I´m certain I´ll have a good race. I´ve been consistent on my training and the results will come naturally. :great:

MMS

[TheEd]

the race should be different, so go out there and enjoy it

Cheers

TheEd