Sub 35 here we come

[marco]

Hi all,

Well I've been meaning to post for a while here but never got around to it so here I am. Also as i just competed a 5km race today I thought it would be good as time as any while also providing feedback on where I am at the moment.

A bit of background, my season last year mainly revolved around doing a marathon in October with the aim of going sub 3 hour which I managed to do just about (2:57). However for this year I wanted to try and work on my pace so decided to concentrate on 5k/10k races up until mid summer where I'll probably commence marathon training once agian.

I've given myself the target of 35 mins for a 10k and a sub 17 min for a 5km, lofty targets based on where I am now. I would be in the low 38/high 37 min category at the moment for a 10km at the moment but haven't done one in a while. Realistically if I could hit a 36:xx 10km and a 17:xx 5km I'd be very happy.

The 5km I ran today was done in 18:26.

So based on other threads I'm thinking of trying the Sub 35 thread but with following paces:

2km @ 3:45-3:50
1km @ 3:35
400m @ 3:25

Does this sound ok based on my current performance at 5km?

Also I've been doing a 10x400m session with my club but was managing to do them just under 3:20 on average while I'm wrecked after it, its managable so not sure if I should stick with that time or not.

Also what sort of the time would I aim for the 5km paced run, something like 19:30 but no lower than 19?

Would be great to know If I'm dreaming or not with these times so all feedback appreciated!

Actually just noticed I didn't post this in the 10km training plan thread, can this be moved there or should I start a new one?

[TheEd]

Hi marco and welcome to the forums, great to have you posting

it looks like you have some decent 'recent' background to you, having run the marathon in October 2012, and in a decent time.

If you going to use the programs, I recommend you keep the long run from the marathon training as part of the new program. So, this would be your 30k run and it can be once every 3 weeks, for now maybe consider putting on week 2 or if you feel you able to cope, place it in week 1, please do give me your thoughts on this.

your pace for the 2k session looks decent, and you have the break down for the rest of the sessions right.

Your pace for the 5k paced around 19:00 to 19:30 is solid

and all we need do is see how you adapt to everything

over to you

TheEd

[marco]

Thanks for the quick reply.

The 30km run however has thrown me a bit have to say wasn't expecting that for 10km training! I haven't done too many runs that long since the marathon so will probably need to build up to it again.

Also just getting over a niggle I had in my knee since Christmas but will give it a go and as you say see how the body copes/adapts to the load.

[TheEd]

Hi marco, do note, the 30k run is if you want to maintain that distance run once very 3 weeks, if you are not used to the distance then don't move to it for now

and do keep me informed regarding the niggles

cheers

TheEd

[marco]

Hi TheEd,

Sounds good will keep those things in mind. Still a little stiff from the 5km last Saturday but should be able to start with the 2km intervals this Thursday so will report back then.

Marco

[marco]

Well managed to get through this at lunchtime today, tough session but I seemed to have averaged 3:45min/km or at least close to it.

I'll post a more detailed breakdown here later on when I download the data from my garmin

[marco]

Ok here's a breakdown on the 5 x 2k's I did today. I did them on a track and hit lap as I went around although in a couple of instances I forgot to do so until about 10 metres after the line so you might see longer lap time followed by a shorter lap time.

Overall my heart rate was between 170-175 during the intervals (max heart rate 192) but this was rising towards the end and I hit a peak of 178.

I was recovering to about 140 HR and 143 HR for the first two recovery intervals but this rose to 147 and 150 for the rest

My left knee while not hurting felt a little strange during warm but this went away once I started the intervals, left calf also started to a get a bit tight for the 4th and 5th interval

1st
01:31.2
01:31.2
01:30.1
01:28.8
01:29.3
Total: 7:30.6

2nd
01:30.0
01:35.7 hit lap button late!
01:25.6
01:29.7
01:28.2
Total: 07:29.2


3rd
01:27.1
01:29.3
01:30.1
01:30.4
01:30.8
Total: 07:27.7


4th
01:29.3
01:38.4 hit lap button late!
01:24.7
01:31.4
01:29.8
Total: 07:33.6

5th
01:29.9
01:29.7
01:29.3
01:30.2
01:28.6
Total: 07:27.7

If you need more information for future posts or in a better format let me know delighted to get through this session today!

[TheEd]

a very nice looking session this .. consistent

if you able to alternate the revolutions on the track for each 2k it would be good

so run one anti-clockwise and then the next one clockwise

if this is not possible then you may need to map out a 2k route ( or 1k ) that you can use for your sessions, so as to avoid the problems with the left knee

do look to maintain the muscles (most quadricep) supporting your knee

hope all goes smoothly

TheEd

[marco]

Hi theEd,

Thanks for the feedback, knee feels reasonably ok today. Its strange while I'm not feeling any sharp pain its more of a tingling sensation or tenderness from time to time.

I've been reading the injuries section on this site so will do the exercises suggested for runner's knee. I had been stretching and foam rolling alot up until last week need to get back into that as well!

[TheEd]

good stuff, sounds like you have been on top of the problem

enjoy your weekend

TheEd