SUB 40 10K TT, What next?

[Kyuss]

Hello,

I have been following this forum for some time now and i've done some cycles of the 10K Sub 40 program, but i've mostly implementing the key days of the program to my "own" routine as i go by feeling from week to week.

First started running in 2019, i ran about three months back then but i stopped and started bicycling, but in October 2020 i started running again and i got addicted.

Building up to grinding 40-50km a week during this winter was really fun (i stayed motivated even in -20 celcius), i'm now having about 4-5 runs per week and about 8 hours total training pr week including cycling.

17th April i ran a solo 10km time trail on a road about with 65m elevation difference and a 180 turn around at 5km.

Time: 39:45 (3:58 pr km average)

Splits:

1 km: 4:00 @ 171 BPM  (slight uphill start, 3:53 gap)

2 km: 4:01 @ 177 bpm

3 km: 3:55 @ 181 bpm

4 km: 3:56 @ 179 bpm

5 km: 4:02 @ 184 bpm

6 km: 4:01 @ 185 bpm

7 km: 4:03 @ 185 bpm

8 km: 4:01 @ 187 bpm

9 km: 4:00 @ 188 bpm

10 km: 3:46 @ 193 bpm

It felt really good until the 4th kilometer but at the 5th kilometer i got the stitch (not sure of the english word, but pain in the stomach area), this was a psychologial breakdown and i was thinking that this is never going to end well.

But i remained calm and relaxed, this was something i have been training for. I was looking forward for a slight downhill that would only last for half a minute or so this was uplifting, and then i was laser focused on the pace and got into more positive thinking.

All my training data consists of heart rate belt monitoring, i have been using multiple types of wrist hr clocks before but i have concluded that these are really not accurate enough.

Me:

29 Year old Male, around 70 kg, 175 cm.

30 March 2021

Last 2k's (on a track)

4 x 2km and 1 x 1 km (90sec rest)

1st 2k (3:55 @ 171 bpm ave):

3:58 min pr km, 164 bpm

3:51 min pr km, 178 bpm

2nd 2k (3:57 @ 177 bpm ave)

4:02 min pr km, 172 bpm

3:51 min pr km, 183 bpm

3rd 2k (3:59 @ 179 bpm ave):

4:03 min pr km, 175 bpm

3:55 min pr km, 183 bpm

4th 2k (4:00 @ 179 bpm ave):

3:58 min pr km, 175 bpm

4:02 min pr km, 182 bpm

Hard 1km finish:

3:47 min pr km, 179 bpm

I ran a harder 1km instead of the last 2k's because i wanted to make it like a finish on a potential race, and i was going for a longer bike ride in the evening on the same day so i did not want to push to hard.

8th April 2021

Last 6 x 1km (60 sec rest) on a road

1 km, 3:43 min pr km (165 bpm ave)

2 km, 3:48 min pr km (173 bpm)

3 km, 3:38 min pr km (174 bpm)

4 km, 3:49 min pr km (176 bpm)

5 km, 3:38 min pr km (176 bpm)

6 km, 3:43 min pr km (180 bpm)

13th March 2021

5km paced (19:02):

1 km, 3:49 (165 bpm ave)

2 km, 3:51 (176 bpm)

3 km, 3:44 (179 bpm)

4 km, 3:55 (185 bpm)

5 km, 3:44 (189 bpm)

I ran too fast this day but i felt good and this was slight downhill the first part.

So what next?

Aim for SUB 39 10k and sub 18 min 5km maybe?

Please let me know your toughts and maybe what my training paces should be " alt="" title="">

[TheEd]

Hi Kyuss .. apologies, we don't receive an email when the first post to a new thread is made .. now that I have replied I shall receive emails

looking at the feedback, you definitely have a lot more to go

stay on the sub 40 minute 10k program structure for now and we change the pace of the sessions

your 1k session is a lot better than only a 39 minute 10k BUT we have to be careful, if you able to find a 400m track it would be great

on we go and welcome

TheEd
ps.. and STITCH, is the English word for what you described

[Kyuss]

Thank you for the reply, TheEd.

Then i will start a new cycle on tuesday if the body feels ready for it.
My goal is to do all the hard sessions on a 400m track for this cycle.

Yesterday i did a speed workout on a track (very bad weather):
I overlapped on some of the 400's.

6 x 400m
1 / 410m: 1:19:2 / 3:12 m/km / 164 bpm ave / 178 bpm max
- 61 seconds rest, 158 bpm ave

2 / 410m: 1:20:1 / 3:14 m/km / 169 bpm ave / 180 bpm max
- 59 seconds rest, 163 bpm ave.

3 / 400m: 1:20:3 / 3:19 m/km / 171 bpm ave / 181 bpm max
- 70 seconds rest, 159 bpm ave.

4 / 410m: 1:20:3 / 3:16 m/km / 173 bpm ave / 184 bpm max
- 1:58 min rest, 150 bpm ave.

5 / 400m: 1:20.8 / 3:20 m/km / 170 bpm ave / 183 bpm max
- 1:45 rest, 154 bpm ave.

6 / 410m: 1:20.7 / 3:18 m/km / 170 bpm ave / 184 bpm max

100m (All was around 168-170 bpm max)
1: 15,8 sec
2: 15,0 sec
3: 15,8 sec
4: 16,2 sec
5: 16,2 sec
6: 16,1 sec

Easy run on tuesday (20.04:2021):
Distance: 13,12 km
Time: 1:09:32
Elevation climb: 130m
Pace: 5:18 m/km
Hr: 146 bpm ave

Easy run today (23:04:2021)
Distance: 5.91 km
Time: 32:15
Elevation climb: 84m
Pace: 5:27 m/km
Hr: 147
This session was not that good, i was wearing some worn out shoes (around 650km on them) just wanted to see if i could use them on easy runs, let's not use them..

Have a nice day.
Peace, Kyuss.

[TheEd]

thanks for feedback Kyuss .. if possible, look to see if you can pull a training partner in for the 2000m session or else they can be brutal on your own

you definitely have natural speed, so we must work carefully to go forward

TheEd

[Kyuss]

Hello Coach,

So i have started a new cycle

I did the the 5x2k today and it was not that bad, only the 4th rep felt hard because it was the most windy.

The 400m track i ran on got a open side and a closed lee side, on the outside it was pretty windy (headwind) this wind did not benefit me on the other side of the track since it was in the lee side. I knew this before i started to run but i chose to run the hardest way. This 5 x 2km was a solo run.

Tuesday Easy run, time: 1:11:45

13,23 km / 5:25 min/km /130m elevation.

147 bpm, it felt easy but would you reccomend me to go further down on the pulse? I know you like the 140's

Wednesday Easy Road bike, 38km, time 1:34:48, around 400m of climbing.

I do a lot of different activites so i can't follow the plan 100% but i will do my best.

Thursday 5 x 2000m

Totals: 12,61 km / Time 55:44 / 4:25 ave / 165 bpm ave.

Intervals:

1st totals: 7:38, 3:49 min/km ave, 170 bpm.

1 km: 3:47 m/km, 165 bpm / max pulse 174.

2 km: 3:50 m/km, 174 bpm / max pulse 176.

90 sec rest, 149 bpm ave.

2nd totals: 7:42 min, 3:51 min/km ave, 174 bpm.

3 km: 3:53 m/km, 171 bpm / max pulse 178.

4 km: 3:50 m/km, 177 bpm / max pulse 181.

90 sec rest, 152 bpm ave.

3rd totals: 7:45 min, 3:53 min/km ave, 175 bpm.

5 km: 3:54 m/km, 171 bpm / max pulse 180.

6 km: 3:52 m/km, 179 bpm / max pulse 182.

91 sec rest, 159 bpm ave.

4th totals: 7:52 min, 3:56 min/km ave, 176 bpm.

7 km: 3:57 m/km, 172 bpm / max pulse 180.

8 km: 3:55 m/km, 180 bpm / max pulse 182.

90 sec rest, 160 bpm ave.

5th totals: 7:44 min, 3:52 min/km ave, 177 bpm.

9 km: 3:55 m/km, 174 bpm / 180 max pulse.

10 km: 3:49 m/km, 181 bpm / 186 max pulse.

Noticed i had a open blister between the toes after the pulse went down so i stretched and walked some after, just to make it grow swiftly.

And i had to put on the summer tyres on the car so i did that as a warmdown too

Peace

Kyuss

[TheEd]

nice going Kyuss .. doing the 5 x 2k session on your own is most powerful

if you look after yourself and go about the program cautiously, you will get some decent results

strong going .. make sure to take care of your feet

TheEd

[Kyuss]

Thanks for the feedback, i sure hope to improve more with time.
Sub 3:40 pace for a 5k would be a great achievement for me.

I forgot to mention my resting heartrate on the 5x2km day (morning), it was 45 bpm btw.
Looking forward for the long run tomorrow.

Best regards
Kyuss

[TheEd]

Hi Kyuss .. for an estimation off the 6 x 1k session .. take the average pace of the session and x by 5 .. then add 20 seconds .. that should be slowest time you should run for 5k if conditions are good etc

reading your posts .. you may be set for bigger things

Have you not run much before?

TheEd

[Kyuss]

Hi,

That sounds like a reasonable way to estimate it.

In 2017/2018 i started to hike mountains for speedflying, by end of 2018 i had hiked a lot (almost everyday) lost around 19kg in 6 months. My training did not consist of running, sometimes i ran down when the weather was bad and when i couldn't fly down.

The fitness level in early 2017 was poor, i was 89 kg at that time, been sitting to much around and did not think about my health.
Basicly i stopped playing football in the age of 13 and the health went downhill from there, being able to run under 40 min on a 10k would be something i would consider impossible only a few years back from now.

[Kyuss]

Hello,

1st May:
Morning Hike and Fly / 3 km / 500m elevation climbing / easy 50 minute up, 50 sec down.
Evening long run / 17,87km (1H:40:28) 5:37 m/km / 150bpm, to high? / 220m elevation climb.

2nd May:
1H:20:09 Easy bike ride/ 37,08 km / 250m elevation climb /.130 bpm

It looks like i have a race coming the 5th June, this will be a 10k or a 5k, the race host has not decided yet because of Covid situation.
Should i do two cycles or only this one to prepare for this race?

Have a nice day.
Kyuss.