Quiquesubway 10k Training

[Quiquesubway]

Hi! I haven't raced 10Ks' since 2006 PR 39:47. In 2007 I ran several 5Ks' @ 18:21, 18:40, 18:37; I also ran a 42K @ 3:15:22 here in Puerto Rico. I quit running for aprox 6 months before I started to train for a 42K, only this time I wanted to make another PR. I didn't...finished it 3:35:00
I took several months off, gained about 15pounds and I have been running up to 41-45 miles a week. I don't plan in running 21K or 42K for a while, but wish to get slim and run 40:00 in 10K once more.
I went over the sub 40min and I liked it, but since english is not my first language, i have some trouble understanding the following:
+ Easy Distance
+ Easy Day of running
+ Easy Run
Are they all the same? I understood that "easy run" is at a pace where I'm able to talk...that would be 7:30-45 aprox maybe less

I'm finding it difficult to adapt to my itinerary because I need to have all Saturdays Off. If I start on Wednesday, everything's fine during the 1st Cycle. After Race day i'm supposed to have three days of easy runs before starting the 2nd cycle. So I end up training on Thursday instead! I guess I can "manipulate" this a bit, but i need to hear it from you! Can I?

Thanks

[TheEd]

Easy is more or less as you described it and the pace would change as you became more fit

we can adapt the program to suit your needs

First off, I need a 4k time-trial we can work with to set-up your paces etc

Till then

TheEd

I went over the sub 40min and I liked it, but since english is not my first language, i have some trouble understanding the following:
+ Easy Distance
+ Easy Day of running
+ Easy Run
Are they all the same? I understood that "easy run" is at a pace where I'm able to talk...that would be 7:30-45 aprox maybe less

I'm finding it difficult to adapt to my itinerary because I need to have all Saturdays Off. If I start on Wednesday, everything's fine during the 1st Cycle. After Race day i'm supposed to have three days of easy runs before starting the 2nd cycle. So I end up training on Thursday instead! I guess I can "manipulate" this a bit, but i need to hear it from you! Can I? able to talk...that would be 7:30-45 aprox maybe less

I'm finding it difficult to adapt to my itinerary because I need to have all Saturdays Off. If I start on Wednesday, everything's fine during the 1st Cycle. After Race day i'm supposed to have three days of easy runs before starting the 2nd cycle. So I end up training on Thursday instead! I guess I can "manipulate" this a bit, but i need to hear it from you! Can I?

Thanks

[Quiquesubway]

Hello! Thanks for caring.

I just came from the track: 16:27 @ 4K
(4:05, 4:10, 4:09 and 4:03)

1.94KM w-up and c-down

I had some dificulty breathing by the 2nd KM. After that I was able to focus a bit better. Btw, I've been able to put out 6 pounds. I'm 5'10.5" tall and weight 162.3lbs I don't diet, but wish to go down 12-15lbs more.

Waiting anxiously for your feedback!
Regards.

Quique

[TheEd]

Hi quiqui

you can start on the

sub 40 minute 10k Training Program

however we will need to adapt it to suit you and your current fitness levels and the distances you are used to training

for instance we will need to add 10 seconds to all the quality sessions ie.. the 2000's - 1000's

and we shall need to adapt the time on feet until after the first cycle to see how you adapt to the new training

don't worry about weight now as everything should balance itself out

as for the Saturdays, we can shuffle things around quite easily and will play it by ear according to your feedback

so you can start with the sessions of Day 3 from tomorrow and go for an easy 30 mins today

move the long run to the Sunday and the 30 minutes easy to the Friday with Saturday as the Rest day

swap day 11 and 12 around

11 Rest
12 5K paced run - aim sub 21:00 5k

and when it comes to the following week before a race we can discuss what to do then.

For now reduce all runs over 30 minutes by 20% and provide feedback after every quality session

We hope this helps

TheEd

[Quiquesubway]

Dear ED

Once again, thanks for your support. Guess you will hear from me tomorrow then. I will increase by 10secs all quality works, those are the 2K, 1K and 400mts, correct?
Saturdays- OFF
Day 11, which is Friday, 5K paced run-aim sub 20:00
Day 13- 1hr easy run
Day 18- Friday
Day 19- Saturday- Guess I can do an easy 30 run on Friday; Off on Saturday and Race on Sunday (all races here in PR are on this day)

Is this ok?

[TheEd]

note 5k paced - aim sub 21:00 and not 20:00

you not at that level just yet, so best not push too hard

as we get closer to the race we can see how things are going in planning towards Race Day

Cheers and enjoy

TheEd

[Quiquesubway]

what does "sub" stands for? Does it means that I should pace myself @ 4:12 to achieve 21:00?

Please advise

[TheEd]

sub = below

so you should pace yourself to run just under 21.00

so you can run the first 4k at 4.12 per k pace and then the last 1k you can run a little faster to place you under (sub) 21 minutes.

your 2k training session will be at 4.10 per k which will give you 8.20

your 1000's session will be 10 seconds faster at 4 minutes per K

Please ask further questions if things are not clear

TheEd

[Quiquesubway]

Good morning!
Yesterday I ran 32:00 almost 7KM @ 4:50 average at 4PM 81 degress F and 52% Humidity--i always take these variables under consideration since I live in the Caribbean.

Today's practice was 5 X 2KM @ 8:20
Started at 6:40am
Ended at almost 8:00am

Warmed-up: 3.485K w/ 4 back to backs (20:33)
2K @ 8:19.83 (4:10.32/4:09.51)
2K @ 8:24.57 (4:10.25/4:14.32) *almost quit!
2K @ 8:14.38 (4:08.17/4:06.21)
2K @ 8:16.36 (4:06.68/4:09.68)
2K @ 8:16.30 (4:07.38/4:08.92)
Cool-down: 1664m @ 9:10 and 5 minutes of stretching. No time for sit-ups! Probably tonight.

Total Training Time 1:17:57

Feedback-
In my 2nd and 3rd Rep, by the 1600m my pace was @ 4:17 per Km so i had to make several sprints in order to accomplish my goal. I will continue traying to make the exact pace. I train with a Forerunner 405 GPS Garmin and I forgot turning off the AutoLap feature. Seems to me it wasn't as accurate as it should. Nevertheless, the track i trained at today is old and you can't see the 100m marks.
My last two Reps I felt very well; I was floating! To my luck, today's weather was partly cloudy @ 75 degrees F with a Humidity of 62%

I rested 90 seconds only. Was I supposed to rest 1:10 instead?

Thanks!

[TheEd]

well done for hanging in there, this is the session that makes the program

if you using a Heart Rate Monitor, you are more than welcome to provide feedback and over time we will be able to guide you better from the feedback

nice going .. be sure to monitor yourself after the 2000's

TheEd