Slow progress on the sub 35 10k plan

[Dan_Jericho]

Thanks Ed.

Due to family responsibilities I ran day3 on day4 followed by the day5 long run.

Day3 (5x2k) times:
1 6:52
2 6:55
3 6:54
4 6:51
5 6:49
I started the intervals with the intention of taking it slightly easy and not worrying about the times too much. But after interval 3 I was feeling pretty good and decided to run the last 2 at 6:50, checking that I could do that pace after a hard month of racing. I felt fairly good by the end of the session, although I worked hard on those final 2 intervals.

Today I ran the day5 run, 18k in 90 mins. I felt tired after about 60 mins and struggled somewhat in the final 30 mins. I was thinking about running for 120mins which is what I've built up to, but decided to do less because I ran the 5x2ks yesterday. I can 'feel' now why you give a rest day on the plan for day4!

I'm still aiming to race a 10k on day19 of this training cycle, but want to make sure I'm fresh for the race and not over doing it in training.

I'll stick with the plan (hopefully without any further changes to schedule) unless you recommend otherwise?

Cheers,
Dan.

[TheEd]

be careful Dan, as you may come to a peak by the end of this week, so do consider not doing a paced 5k over the weekend

unless you want to run a hard 5k followed by a 10k race the end next week

please ask questions

TheEd

[Dan_Jericho]

Thanks Ed, I won't run the paced 5k this weekend in the hopes of being better prepared and fresher for racing on day19.

Shall I run a relaxed run instead of the 5k, maybe 40 or 60mins easy?

How is it that I risk peaking early if I did do the 5k paced run this weekend?

Btw I ran the 6x1k this evening. The first 4 I ran slightly relaxed hitting about 3:21. The final 2 I pushed myself and did around 3:19. Feeling ok afterwards.

Cheers
Dan.

[TheEd]

Dan, you can do a 6k run, and run the last 1k at race pace

TheEd

[Dan_Jericho]

Hi ed,

Been a while, hope things going well at Time-to-run. I thought I’d update you and ask some advice.

Since Aug last year my circumstances have changed and I only have time for 2 runs a week ☹ I run on Tues for around an hour covering about 8 miles, I push myself but enjoy the effort & pace. And Sat for 75mins at a relaxed pace.

I ran in a 10k race 3 weeks ago, it was off road and hilly. My time was 38:05
And last weekend I ran a half marathon, mixed terrain. My time was 1:25:50
So slower times than I’m used to, but I’m pleased my speed hasn’t declined as much as I feared! 😊

Are there any training tips you could give that would help to improve my 10k time, taking into account my limited free time? I don’t have specific goals except to enjoy running and be as fast as I can be on 2 runs a week!

I could fit in extra workouts at home although I don’t have a treadmill or gym equipment. Maybe plyometrics, strength training, yoga etc. What do you think?

Cheers,
Dan.

[TheEd]

nice to hear from you Dan

we always recommend that 2k session, so if you able to do at least 4 x 2k then you keep that gritty side to your running

you only need to do the session every 3 weeks, so try slot it into your running somewhere, and if you able to maintain the 75 minute run or go up to 18k in distance every 2 to 3 weeks, then you will be able to cope with events including the 21k

look at our strength section - http://www.time-to-run.com/strength

doing those exercises can only help

keep yourself fresh and don't run fast too often, and you should avoid problems

hope this helps

TheEd

[Dan_Jericho]

Thanks Ed, I'll try that out and let you know how I get on.

BTW, I did my first track session on Tues this week. 4 x 2k, rest 90. My pace was inconsistent and interval 1 was too fast. I averaged 3:35 per k over the whole session.

Planning to run 18k tomorrow.

And slotting in 2 or 3 of your strength training sessions per week.

Thanks again and all the best,
Dan.

[TheEd]

the age old first repetition too fast

how has the rest of the training progressed?

TheEd

[Dan_Jericho]

Hi Ed,

Just finished my first 3 week cycle. I managed to fit in a long run, about 17k in 90mins and earlier this week a track session of 4 x 2k.

The track session was tough. It was really hot here (for the UK) and I struggled to maintain pace from the middle of interval 3 onwards. Anyway I managed an average pace of 3:43 per k and ran at a more consistent pace than last time.

Long run this weekend and back to the track in just under 3 weeks time.

I'll probably run a half marathon in early October with the goal of beating 1:25:50. Still looking for a local 10k to run in the next couple of months.

Just started the strength routine and getting used to the sessions.

Cheers again,
Dan.

[TheEd]

Hi Dan, how were things after the heatwave?

all going according to plan?

TheEd