SUB 40 10K TT, What next?

[Kyuss]

Thats true, i'm just interested to know what is possible within this year

Would you suggest me to do a 5 x 2000m on thursday btw?
Another thing, would it be allowed to do the long run in tempo pace, only if my body feels up for it?

Interesting reading btw.

Best regards
Kyuss

[TheEd]

Hi Kyuss .. the 5 x 2000m session is a brutal session .. it is the number 1 session that develops you for performances of 10k and above

I would recommend to find training partners for this session, maybe they can run the last 1k of each 2k with you

the long run on the first weekend, start out with your aim of keeping your pulse around 130 bpm and allow the pulse to climb to 150bpm

in the last 3 to 5k of the long run you can allow yourself to go quicker but don't hurt yourself

the 1000m session on Tuesday is the development of 5k speed, so ideally you would like to feel good for that session

your times for the 2k and 1k session will be able to tell you what you can run for the 5 and 10k

the long run is there to develop aerobic

as you develop further with the same pulse your easy and long runs would become naturally quicker

allow for the process and the results will follow

I hope this helps

TheEd

[Kyuss]

Hello Ed,

Had a very decent 400 meter session yesterday with some friends. 

Things felt strong. 

Split   Time  Distance   Average   Tempo   Average puls   Max
Warmup 5:33.8 1.00            05:34:00 124 139
Warmup 5:20.7 1.00            05:21:00 133 144
Warmup 5:01.0 0.88            05:43:00 136 164
1       1:22.1   0.41              03:23:00           161           171
Rest   0:59.8                                               152           171
2       1:18.8   0.40              03:16:00           168           180
Rest   1:00.1                                               160           178
3       1:18.5   0.41              03:14:00           168           181
Rest   1:00.4                                               163           181
4       1:19.8   0.40              03:18:00           172            181
Rest   1:00.4                                              162            182
5       1:19.4   0.41              03:15:00           173           183
Rest   1:01.0                                              171            183
6       1:21.0   0.41              03:18:00          174            185
Rest   1:00.2                                              171            183
7       1:21.3   0.41              03:19:00          175             185
Rest   1:02.0                                              171            184
8       1:20.2   0.41              03:18:00          176            186
Rest   1:01.1                                              174            185
9       1:20.5   0.40              03:19:00          177            186
Rest   0:59.1                                              174            186
10      1:19.9  0.40              03:19:00          177             187
Rest   1:01.3                                             175             186
11      1:18.4  0.40              03:14:00          179             187

Warmdown 5:14.1 1.00        05:15:00              
Totals 45:55  9.01               05:06:00          154             188

I really think this indicates that i can perform a decent 5k time anytime soon, what is your belief? 

BR
Kyuss

[TheEd]

Hi Kyuss .. the problem with the 400m session is that it is aimed at developing 3k speed, and often the users of the 10k program find it easy and run the session too hard and normally, a day or two after; their calf muscles are hurting .. so please make sure to look after your calf muscles

Kyuss .. if the weather is pleasant and things are all in place there is absolutely no reason not to run a decent 5k

enjoy TheEd

[Kyuss]

Thanks for the quick reply, Ed

Based on this session, how should i pace a hard 3K from this?

Best regards
Kyuss

[Kyuss]

Hello Ed,

Decided to go for 5 x 2k today, this is the best one so far, despite a bit stiff calves and a stiff left hamstring. 
I felt very good tho, flying almost, pulse and breathing was very good too.
The temperatur was not that high today and there was a skylayer with a slight cooling wind, i think i could sub 39:30 on a day like this if the shape is good.


Warmup / 13:37 / 2,49 km / 5:28 m/km

5 x 2000m Splits: 
1 / 7:44 / 3:52 / 164 bpm / 175 max
km's: 3:52, 3:51. 
90 sec rest @ 146 bpm.

2 / 7:47 / 3:54 / 168 bpm / 178 max
km's: 3:55, 3:52.
88 sec rest @ 151 bpm.

3 / 7:44 / 3:52 / 171 bpm / 182 max
km's: 3:55, 3:49.
89 sec rest @ 156 bpm.

4 / 7:30 / 3:45 / 176 bpm / 185 max
km's: 3:46, 3:44.
90 sec rest @ 162 bpm.

5 / 7:17 / 3:39 / 180 bpm / 189 max
km's: 3:42, 3:34.

Warmdown / 12.37 / 2,19 km / 152 bpm.

Totals / 1:10:16 / 15 km / 4:41 pace.

Basicly i ran a 43:01, 10 km within this run, faster than the last weeks race, lol..

Will take care of the muscles and rest tomorrow and get ready for long run, i'm thinking 17k + on Saturday.

Best regards 
Kyuss

#fun

[TheEd]

Hi Kyuss, you must try stick to the program cycle, as it is designed to get the best results on the day you want to race

I would hate for you to break down due to overuse

please be cautious

TheEd

[Kyuss]

Hi Ed,

Don't worry, i wouldn't have done the run if i was not ready for it, no signs of injury.
I'm following the cycle as good as i can.

I'm considering to join a 10k race the 17th July.

Best regards
Kyuss

[Kyuss]

Morning

Saturday easy long run:
1H:34:41 / 17.44 km / 5:26 m/km / 141 bpm / 225m Elev climb
Things felt so good, the hr was amazing, towards the end it was still not elevated by much and i ran the last 4 km on around 142 - 146 bpm in 4:50 - 4:58 pace and it felt easy.
Holding back speed was the hardest part.

I guess this is a sign that the training works.

Best regards
Kyuss

[TheEd]

Hi Kyuss .. this is all coming along nicely .. teaching the body to perform on the required day is the art of putting it all together

onwards TheEd