Sub 45 Minute 10K Training

[dmw9255]

Hi TheEd,

I decided I would have a go at the 4 x 2k tonight, and didn't do so well.....after the 3rd 2k I was wasted, so called it a day, on reflection after spending 10 hours on my feet and the temperature being 32 deg C and high humidity, I had probably set myself up for failure.......I should have followed my instinct and just had a steady easy run.......

Anyway the 2k times are below with my average HR for the sessions.

1st 2k - 8m53s, HR 169 bpm.
2nd 2K - 9m01s, HR 177 bpm.
3rd 2k - 9m03s, HR 182 bpm.

I took a 2 minute rest between runs at a steady pace of 6.5km/h.

The first 2k was faily reasonable, second was becoming a struggle, and half way through the 3rd, I started tiring badly.

If you need any further info please let me know.

Best Regards.

Dean.

[TheEd]

Hi Dean from this session it shows more than anything that you have not fully recovered from the 10km

it would be advisable to continue with easy running for now and nothing over 1hr over the weekend

you have plenty of time to prepare for the 10km but currently your body is telling you it needs a little more recovery

when the body takes a little longer to recover from a race it often means the aerobic base is not sufficient to aid recovery and this also means that you will need more recovery during quality sessions, this is not all doom and gloom but does merit being more careful till the body absorbs training and adapts

omwards and forwards

TheEd

[dmw9255]

TheEd,

I agree with your assumption, I should have listened to my body yesterday, but like all beginners, not 100% sure of my limitations yet. I definately do not have the aerobic base yet, and was very surprised with my performance at the weekend.

My plan until Tuesday next week will be...

Friday - Complete rest (or as much as possible with traveling).
Saturday - Weight Training upper body, and 45 minute easy run or cross trainer.
Sunday - 30 minute easy run.
Monday - Complete rest (or as much as possible with travelling).

Should I be looking at the 6 x 1k @ 4m10s - 4m20s for Tuesday or see how I am feeling after the weekend??

Again thanks for the advice.

Best Regards.

Dean.

[TheEd]

that sounds good and hopefully you have recovered by the 1000's

the 1000's are often more enjoyable and you will certainly know after the 2nd 1000 whether you have recovered

enjoy

TheEd

[dmw9255]

Hi TheEd,

Did my 45 minute easy run today and covered 8km, 1km splits and average HR below, is this the sort of pace I should be running at with similar heart rate??

1st - 5m38s - 136 BPM.
2nd - 5m48s - 139 BPM.
3rd - 5m49s - 141 BPM.
4th - 5m44s - 141 BPM.
5th - 5m46s - 143 BPM.
6th - 5m42s - 144 BPM.
7th - 5m44s - 144 BPM.
8th - 5m45s - 145 BPM.

Plan on doing a 30m easy run tomorrow of simillar pace, would this be OK, or should I up the pace??

Thanks.

Best Regards.

Dean.

[edit] temperature was very nice compared to what I have been running in this week.......26 degC compared to 33 degC.

[TheEd]

to me your pulse is slightly too high for an easy run and while developing you should look to keep it below 140 bpm on the easy runs

for a rule of thumb work on 1 minute per k slower than 10km race pace for the easy runs

if you focus on the quality and get the recovery in-between, once your body adapts and training sinks in you will find at 140 bpm your pace will increase

so we have something to monitor over time now

good stuff

TheEd

[dmw9255]

Thanks for the reply, the HR is a lot lower than it was when I first started, this type of run would have had a HR of around 160bpm. So I have noticed a big improvement over the last two months. I also seem to have a very high HR capability, I have often seen it rise to over 200 during very intense excercise in the past. My HR peaked at 197 in last weeks 10K and the last KM was all completed at over 190 BPM.

So my easy runs should be run at around 5:25 per KM (target 10K time), or 5:40 per km, as per my current 10K time??

After the run yesterday, I did not feel tired physically, slight stitch on my left side, but I believe this is due to not having enough core strength at the moment. I still have a lot of adaptation and work to do to complete my goals.

Again thanks for spending the time reading the posts and providing feedback.

Best Regards.

Dean.

[dmw9255]

I had a go at the 6 x 1k tonight,they were tough.....

1st - 4:14 - 166 bpm ave.
2nd - 4:14 - 171 bpm.
3rd - 4:13 - 175 bpm.
4th - 4:16 - 179 bpm.
5th - 4:22 - 180 bpm.
6th - 4:22 - 184 bpm.

This was done with 90 seconds rest between runs. Temperature was 32 deg c, this is about 10 higher than I am used to running in. The last 2k was incredibly difficult.

Best Regards.

Dean.

[TheEd]

its a good session Dean .. make sure to recover well

the heat will play a part .. don't make the mistake of equating to what you need to race at in the future, that will take care of itself in time

for now, remain positive do the cycles as well as you can and like the building of blocks you will reach new heights in the future

at all costs you must monitor to avoid injury or niggles

you coming along, so take heart from the session

TheEd

[dmw9255]

Had my easy runs on Wednesday and Thursday.

Wednesday - 30 minutes - 4.65km @ 6m 27s /km with average HR of 133. Temperature was 34 deg C.
Thursday - 50 minutes - 8.4km @ 5.56 /km with average HR of 132. Temperature was 24 deg C (back in the UK and normal temps).

I am having a rest day today (Friday), and will be doing the 5km paced run tomorrow. I plan on doing this in the gym on the treadmill (with 2% incline).

I will report back on my progress on Saturday.

Best Regards.

Dean.