New Member: Sub 33 Minute 10k Aspirations

[TheEd]

Rycase, seriously, you have much to be happy about

you can see exactly when the wind affects you and to consider that your starting pace for the 2k and 1k are slower than your race pace for the 5k, then a big smile is deserved.

let's not get to carried away, as this shows that the talent is there and with the correct nurturing and progressive training you should start getting satisfying sooner rather than later

heads up :jive:

OK .. if you consider running the 8k this weekend then it isn't recommended that you do the 2k session this week. So consider adding a little mileage and tick over .. so 10k runs and 1hr runs with a rest Friday .. race Saturday then recovery run and onto day1 on Tuesday .. then Thur the 2k session

2k pace 3.25 (go through with this pace and be content if it is too easy as then you are ready to go to the next level) the 2k session is the crux of the program achieve the 2k session targets and the rest rolls towards the end goal.

1k session - 3.15 per k .. 400's - 74's

What are your thoughts so far?

TheEd

[Rycase]

TheEd,

Honestly I am quite pleased with the program thus far. It is simple and to the point. I do need to ensure I am prepared for the work, however have been able to maintain my schedule and mileage.

It is extremely windy in this part of the US, so as I continue to train and race into the summer and fall, the winds will die down.

It is clear that I am showing improvements - the 74,75 workout would have never been possible in the past. My body is starting to learn the short recovery. I believe that given no headwind last weekend 16:25 would have been possible.

Regarding the 8K - this the Chicago Shamrock Shuffle, an enormous race, however I entered it as a fun run. I do not mind training through it, and would prefer to hit my workouts as opposed to skip. I can take it easy in the race if that is ok? The race is on Sunday , not Saturday.

Thank you for guidance and support, I will update my paces.

Thanks!
Rycase

[TheEd]

great then you start with the 5 x 2k from Thursday

3.25 per k = 6.50

enjoy

TheEd

[Rycase]

Well the good news, if I ever get a calm day I should have some solid numbers.

6:42, 6:46, 6:48, 6:52, 6:54

I was definitely mad about the faster earlier runs as it impacted me severely at the end. Total mush! The wind is simply terrible here.:noway:

[TheEd]

good session .. try to focus on running the exact times to start with, to develop pace control, so you know what effort it is to run the pace needed, this will assist you in the earlier parts of a race when going for a certain time (for example)

when running 6.50 (eg) .. you can then monitor your pulse during the rest to see how quickly it drops during the 90 seconds Rest

by doing it this way you are doing the session specific to that part of your development .. the 1000's at exact pace 3.15 per k Rest 1 minute .. the pulse will tell you how everything is developing

with the long run and all the ingredients are known and when you race the result will be directly related to the training and you know that you in control of the when, where and how it happens.

enjoy

TheEd
ps.. hopefully not too much data, I mention this as it is important, as you should talent but need to take control of the when, where and how