Sub 35 10k training

[Alex]

I will try and keep the pace for the tough sessions the same, only finish the sessions this time :whistle:

On we go! I'll update after the 2k session on Friday.

[TheEd]

Hi Alex, is it not possible to place the 2k session on Thursday?

because as you develop with sub 35, we change a few things. This program allows for doubles and then brings hillwork in on the Satrurday before the long run. So Day 3 to Day 8 is a 'little' more taxing

this is achieved via progressive training, so no rush yet, but good to have the routine. Are you able to achieve Thursday 'speed work' ?

TheEd

[Alex]

Normally, Thursday actually fits better than Friday. I really like knowing the exact plan ahead of scheduele though (mentally).

How would the rest of the plan change? Would the 5x2k session switch with the 30 minute session before? (switching days 2 and 3 of the plan). Does anything else in the plan change?

I won't be doing doubles with the sub 35 plan. Only when we reach the sub 33 plan or maybe even faster should I end up adding doubles. As you said, we have to do this progressively, not add everything at the same time. The next 2 cycles should just be the normal plan (albeit with some days switched? See earlier in this post). That will be progressive enough for now (coming from not training this hard before).

So let me know please Switch days 2 and 3? (it would place the 5x2k session right after the 75-90 minute session...)

[TheEd]

Hi Alex, Day 1 = Tuesday

then easy run Wednesday and Day 3 Thursday

then you can run down from there

if the race falls on a Sunday at the end of cycle, then we change the last few days before the event. So Tuesday would be the last session day and then followed by 2 x 30 minute runs before doing the 6 x 1 minute fast / slow

hope this all makes sense

TheEd

[Alex]

Races here are almost always on Sundays. I'll keep the plan as is for now so with the 2k session on Friday. It's easier for me to just follow what's written down in the plan. I like things simple

With kindest regards,

Alex.

[TheEd]

Hi Alex, there is only a chance in the last week, so you run down the whole program till the last wee, then after Tuesday you simply do an extra 30 min on the Wednesday, then the 6 x 1 min fast / slow goes to Friday

this will allow you to run Park Runs as paced runs on the Saturday in the future

it is doable, however if you feel comfortable for this cycle then it is up to you

TheEd

[Alex]

So, I just ran 5x2k...

7:31 | 7:08 | 7:07 | 7:30 | 7:09

The thing is; I just bought a GPS watch today and I suspect the thing doesn't work properly. As you can see by the times; I died during that 4th workout. That would not happen if I don't even run 3:30 per kilometer. I don't want to do 2ks on the track because that's mentally scarring; but this is much worse.

Oh well, at least I finished the workout. Also, it was wet, cold and I had quite a few clothes on, so that might affect times a bit as well. Maybe it was just a bit of an off-day? Didn't feel like one though.

I'll do the 1ks on the track and see what that brings. Don't have to use the gps there

With kindest regards,

Alex.

ps: next race (November 1st) IS a 10k, but not a fast course as I initially though. It's a cross-country one.

[TheEd]

I seriously wouldn't get too hung up on the times, to start with, you will gain the benefits by simply doing the session, and as you develop you can focus on hitting the targets. For now get used to the rhythm of the 'cycle'

at a later stage consider getting a few runners to do this session with you

on we go

TheEd

[Alex]

Still have to get used to things. Again wasn't able to run on the track.

6x1k

3:23 | 3:28 | 4:09 (yes really) | 3:34 | 3:21 | 3:19.

I felt a bit sick during the run which I could only avoid if I took some more rest than just the 60 seconds (that's why the times went up, and then down).

I'll make 100% sure to use the track next time. I had an exam today so I couldn't make it in time (track was closed when I went for my session today).

Still, not too bad. At least finished 6x1k I'll do the 5k paced run on the track (and aim for 17:30)

With kindest regards,

Alex.

[TheEd]

I wouldn't create too much stress about things, and with time everything should balance itself out

do enjoy

onwards

TheEd
ps.. in the next cycle things should start coming into their own