Sub 40min 10K Training Log

[rook]

Day 15 - 10x400m R60 88-92sec (felt strong - 80% effort)

1:29 - 151 avg HR - 166 max HR - 115 HR during rest
1:30 - 155 - 168 - 110
1:31 - 154 - 168 - 115
1:32 - 152 - 169 - 115
1:29 - 156 - 171 - 115
1:28 - 157 - 172 - 120
1:26 - 162 - 175 - 125
1:29 - 159 - 172 - 120
1:28 - 157 - 171 - 120
1:25 - 161 - 174

Day 16 - 40min @ 5:20 pace (felt ok - 50% effort)

Day 17 - Fartlek (felt ok - 55% effort)

Day 18 - Rest

I think I'm out of this rut. I don't know what I had (maybe I was fighting a cold or something, or maybe just the training catching up with me). Anyway my legs feel ok today and I have more energy.

For my race tomorrow, I'm planning to start at a 4:10 pace and aim for about 41:30, but I will see how I feel after 2-3 km.

[TheEd]

good luck and enjoy

TheEd

[rook]

Thanks Ed.

Well I did the 10K in 42:16. I felt good before the start but didn't feel very strong when I started running. I wasn't expecting a great time for this one anyway, there will be enough races this season to get better times.

A good thing is that I'm pretty sure my problems lately are a result of my allergies. I always have a bit of allergies during the pollen season, but this year it seems to be a lot worse. I started feeling weaker around the same time my allergies started, and lately I noticed that I feel better when inside. That means things should get better with time as the worst of the pollen season is done.

For the next cycle, I figure I should stick to the same pace again in order to get a more consistent set of runs. Correct?

Day 20 - 35min recovery @ 5:20 pace (legs sore, but felt good)

Day 21 - 35min recovery @ 5:20 pace (quads still a bit sore, but felt good)

[TheEd]

correct .. same pace to achieve consistency and you should get a better result at the end of the next cycle, hopefully

hope the allergies clear up soon so you can enjoy the summer at least

onwards and forwards

TheEd

[rook]

Day 1 - 65min @ 5:17 pace (felt good - 55% effort)

Day 2 - 25min @ 5:40 on treadmill + 1hr squash (35% effort for jog)

Day 3 - 5x2k in 8:15-8:25 R90

8:15 - 165 avg HR - 173 max HR - 105 min HR during rest
8:10 - 166 - 174 - 105
8:12 - 165 - 171 - 100
8:15 - 165 - 172 - 105
8:11 - 165 - 176 - HR down to 80 after 3min

Felt very good during this workout, effort was maybe 80%.

Day 4 - Rest

Day 5 - 90min @ 5:05 pace, 17.7km (felt comfortable, 75-80% effort)

I'm feeling much better lately. I definitely have more energy and my legs have no problems. :jive:

[TheEd]

I see Galen Rupp didn't run Friday night due to his allergies

so it's a bad time of year all round

good to see you feeling better

enjoy

TheEd

[rook]

The training is going ok. I felt very good during the long run, 2k, 1k and 400m sessions, but I haven't been able to get good 5k or 10k races. This past Saturday I couldn't complete the 10k because of the heat. I think I will need to take the preparation more seriously for these practice races, meaning I will be more careful to what I eat and consume (alcohol) the night before, not sleep too little or too much and go race earlier when it's very hot. I will try to get a good 10k at the end of this 4th cycle and then I have a race at the end of July.

Day 6 - 30min @ 5:40 pace (45% effort)

Day 7 - 10k @ 5:20 pace (started slow - 60% effort)

Day 8 - 6x1k in 4:00-4:05 R60

4:04 - 154 avg HR - 166 max HR - 105 min HR during rest
3:57 - 160 - 172 - 110
3:57 - 165 - 175 - 115
4:00 - 165 - 175 - 115
3:58 - 166 - 176 - 120
3:56 - 167 - 175 - HR down to 85 after 2:30min

Felt good, about 80-85% effort.

Day 9 - 30min @ 5:30 pace (45% effort)

Day 10 - 1Hr @ 5:30 pace (started slow - 55% effort)

Day 11 - Rest

Day 12 - 5k in 20:46

Last laps were very hard. Strong wind and hot weather. 90-95% effort.

Day 13 - 1Hr @ 5:15 pace (60% effort)

Day 14 - 30min @ 5:25 pace (40% effort)

Day 15 - 10x400m in 88-92sec R60

86sec - 91 - 89 - 86 - 87 - 88 - 88 - 88 - 87 - 87

Felt good, about 75-80% effort.

Day 16 - 20min jog + 1hr squash

Day 17 - Fartlek with about 4:10 race pace (50% effort)

Day 18 - Rest

Day 19 - 10K race

Very hot. Had to stop after 3k. Did some easy jogging after.

Day 20 - Could not run, was away all day

Day 21 - 40min @ 5:20 (45% effort)


The training sessions went well and I didn't have any leg issues, so I think I'm ready to increase the pace for the intervals. I could aim for a good 5sec per km faster. Sounds ok?

[TheEd]

keep the pace at the same tempo (pace according to previous cycle times) until you have a race or trial that justifies the up in tempo

doing the routine at the pace is still most beneficial

hopefully you able to get a decent race in at the end of this cycle

TheEd