Sub 37 10KM

[MrTin]

Hi
I've entered a 10K race on 20th March and came across your website and program.

My background is that I'm 46 and run ~30-40KM per week. I have a 5KM PB of 18.05 (2018). 


I recently ran 5KM parkrun on a technical course in 18.28 and at the end of last year I ran a 1 mile time trial in 5:11.

My 10KM PB is 38:44 this was in 2019 but I was hampered by high hamstring tendinopathy, which subsequently preventing me from running for a year.
 
I still have some niggly hamstring issues that I've been 'managing' over the past few months with strength exercises.

I will aim to start the program next week with a view to doing 2 cycles prior to race day.

I think I can aim for a sub 37 10KM  could you advise on the pacing to use for 5KM, 2KM, 1KM and easy runs using the sub 40 program?




Thanks!
Martin

https://www.strava.com/athletes/853837

[TheEd]

Hi Martin and welcome

thanks for the data .. we can use the sub 40 minute structure for the 10k in March and then look to change things

the 5 x 2k session is a formidable session to tackle on your own and I would recommend you get some training partners to tackle it with you

the pace for the 2k can be around 3:55 to 4 minutes per k .. so 7:50 to 8 minutes

the 6 x 1k session is an easier session .. the pace would be 10 seconds per k quicker .. 3:45 to 3:50 per k

in both sessions watch your Rest time

start off slower and build-up, don't go too fast in the first 3 x 2k .. look to increase your effort over the last 2 to build confidence

will you do the session on a track or have you a route?

please do provide feedback and heart rate data if you use a HRM

enjoy and good luck

TheEd

[MrTin]

Hi Ed, thanks for the feedback.

I have route that I use for intervals. It's on the road but I will have to do it solo as the only time I can get out running is during my lunch break and with 2 young daughters it's difficult to coordinate running with my local club in the evenings.

I recently did an interval session on this route 3 x 1.6km @ 16.8 km/h 3'34 min/km Avg with 2 minute recoveries.

Unfortunately it looks like I've picked up plantar fasciitis following a recent run, so will back off this weekend to give it a chance to settle down.

Thanks for the pacing suggestions, the 2KM session does look very challenging with the short recovery times... I'll keep you posted on how things are going next week!

[TheEd]

Hi Martin, hope you able to recover quickly

the secret to the sessions is the short recovery

good luck TheEd

[MrTin]

Hi,

A quick update is that I started the sub 40 10KM program yesterday. I know you are supposed to start on Tuesday, but this would not work for me as I would not have the time to do the 5x2KM on Thursday/longest run on Saturday.

Stats:

Distance : 12.20km
Time: 1:00:01
Average Pace: 4:55/km
Average HR : 158bpm

Extended stats:

4:38 /km 75% Quartile Pace 
62 (61.6 / hour) Heart Rate Stress Score
103 (102.8 / hour)TRaining IMPulse
162 bpm Best 20min Heart Rate
70 % (Max: 84% @ 181bpm) Heart Rate Reserve Avg
00:04:28 (7% of time) Time climbing
5:17 /km Avg climbing pace
~211 w Estimated Average Power
66.3 Running Index

The run felt OK, I've taped my foot to help with the plantar fasciitis and have been doing some exercises and it seems to have settled down. Hopefully it won't flare up again

[MrTin]

Hi,
Day 3

I've just completed the 5x2KM session, and it went well despite some reservations going into it. My hamstring had been feeling a bit tight over the last few days, but I felt comfortable throughout and managed to finish strongly. No reaction so far from my plantar fasciitis.

For the first rep I was aiming for 3:55 but came in slightly quicker. I felt good and went with a strategy of trying to increase the pace over the session. For each rep I started strongly for the first 200M then settled into the pace.


Overall (including warm up/warm down)

Distance: 17.00km
Time: 1:17:46
Pace: 4:34/km


Intervals : 5 x 2.0km @ 15.8 km/h 3'47 min/km Avg 186 bpm / 1Min 30s Avg 174 bpm

2.00 km 7:42 3:51 /km HRMIN 131 HRMAX 193 HRAVG 182
2.00 km 7:38 3:49 /km HRMIN 144 HRMAX 194 HRAVG 186
2.00 km 7:36 3:48 /km HRMIN 145 HRMAX 196 HRAVG 187
2.00 km 7:34 3:47 /km HRMIN 147 HRMAX 197 HRAVG 187
2.00 km 7:30 3:45 /km HRMIN 159 HRMAX 197 HRAVG 189

[TheEd]

Thank you for the feedback MrTin, for some reason the email notification didn't come

your 2k session is quite impressive

looking forward to seeing ore

TheEd
ps.. have you read a few of the articles related to the programs .. this one for example:

https://www.time-to-run.com/theed/10k-tr...e-programs

[MrTin]

Hi Gavin,

Thanks for the feedback, I've looked at the resources and background around the  10KM program and it's all good stuff. One concern I have is the jump in mileage over this first week from my usual training. Hopefully my body is resilient enough!

With regards to the 6x1KM session, do you think it would make sense to target 3:35-3:40 following my 2KM session times?

Also I struggle to keep my heart rate down during long/easy runs, is it more important to focus on pace (~1 minute slower than target 10KM pace) or reduce the heart rate?

[TheEd]

Hi Martin, start at 3:40 and if you feeling good after the first 3 then look to go faster

instead of looking for the pace in the first 3, look to be as relaxed as possible

running where you are relaxed and maintaining the pace with less effort

TheEd
ps.. get the long run in and then focus on recovery .. week 1 is definite overload

[MrTin]

Hi, 

Long run completed today,  my legs are definitely feeling heavy which is not surprising due to the mileage this week. I will monitor over the weekend ahead of the 6x1KM on Monday.

I aimed to keep my heart rate in the low 150's and focus on keeping relaxed, my hamstring niggles are still there but not causing any major issues at the moment..

17.76km
1:30:06
5:04/km
153 bpm