Training for 5 and 10k after Marathon

[Kai]

Hi Kai, good to have you back and glad to hear the winter miseries (colds) are going

yes, I would prefer you to run through a few of the 10k cycles, as they do allow for a fast 5k as well and if you run through things accordingly you will be able to switch to marathon training a great deal easier.

are you able to start with the cycle from Tuesday, so that the rest of this week can be running until Tuesday and then the 2k session Thursday?

TheEd

Hall TheEd!

Start of the program on Tuesday is fine with me. Could you help me a bit with suggestions for the pace and distance? That's what you recommend in your program:

Tue 60 to 70min easy distance
Wed 30min easy run
Thu start with 5x2k R90 ?? min/km
Fri Rest
Sat longest run – ‘time on feet’ up to 1Hr 30min
Sun easy day of 30min running

I would usually run to work on Tuesday (18 Km) with a pace of 5:00 - 5:10 min/km. That's a bit more than you recommended - but I suppose that's fine?

What pace and time for rest in between do you suggest for the first interval session on Thursday? I did not do such a session since quite a while and probably need one or two cycles to get used to it.

I reduced the length of the long runs after I completed the last marathon but I still used to go for up to 25 Km at appr. 5:20 - 5:30 min/Km to stay in shape for a race in autumn. Is that OK for the long run on Saturday?

Thanks a lot for your support!

Kai

[TheEd]

Hi Kai, here is the pace for the 2k session and 1k session

either do 4 or 5 x 2k .. pace 4.15 to 4.20 per k = 8.30 to 8.40 per 2k Rest 90 seconds to 2 minutes according to how you feel for the first session

6 x 1k Rest 60 - 90 seconds .. pace 4.05 to 4.10 per k

look forward to seeing the feedback

TheEd

[Kai]

Cycle 1
Week 1: 62 km running & appr. 120 Km cycling

Tue
19k 05:05 75,7%

Wed
6k 05:30 70,5%

Thu
Travel

Fri
Travel

Sat
5 x 2km 90 s rest
_________Run_____Rest
Speed___av. HF___av. HF___max/min HF
04:20,1__81,6%__71,1%__85,8%/58,9%
04:15,3__84,2%__73,2%__86,8%/63,2%
04:17,7__85,3%__74,7%__87,4%/64,7%
04:19,1__85,3%__74,7%__87,4%/64,2%
04:15,8__85,8%__75,8%__88,4%/63,7%

7k warm-up & cool down

Sun
20 Km 05:15 72,8%

I had to travel on short notice and shifted the sessions a bit. Hope that's all right.

I was not used to 5 x 2 Km sessions. Therefore I tried hard to exactly stick to the recommended speed of 4:15 - 4:20 min/km. This is slightly below my half marathon pace and I could hit it quite well. A nice exercise which felt OK/hard but not too tough yet. Could possibly have done it a bit faster, but not much. Hopefully some space to improve.

[Kai]

Cycle 1
Week 2: 18 km running

Mon
6k 05:30 70,5%

Tue
6 x 1km 75 s rest

_________Run_____Rest
Speed___av. HF___av. HF___max/min HF
04:04,5__82,1%__76,8%__88,4%/62,1%
03:58,9__86,8%__80,0%__92,6%/67,4%
03:57,9__88,4%__82,1%__92,6%/69,5%
04:03,3__89,5%__81,1%__93,7%/68,4%
04:05,1__90,9%__82,0%__94,5%/69,5%
04:09,8__90,1%__82,1%__94,8%/70%

6k warm-up & cool down

Wed


Thu


Fri
Travel

Sat
Travel

Sun
Travel

The 6 x 1k session was tougher than the 5 x 2k last week. I probably did feel the fact that I had to condense the program a bit during last week. And of course I was a bit too eager and started too fast and did not choose the upper ange of the recommended rest time. Interval 1-4 were OK, interval 5 was hard and during interval 6 I was not able to keep the pace anymore. This was borderline and I had the feeling my tired legs were the limiting factor. But I guess this should improve in the upcoming cycles.

I will be on a sailing trip on Friday to Sunday. No chance to run then. I thought about appr. 6 km recovery on Wednesday and the planned easy day of 1hr running on Thursday. Due to the blocked weekend I will probably skip the 5k tempo run on Saturday. Or should I shift it into next week?

[TheEd]

Good to see you rolling sessions out

I can assure you once you do the 5 x 2k session according to a faster pace it will make the 6 x 1k session enjoyable

get back from the sailing trip and then we can see where you stand and whether it is a good idea to do a paced run during the week etc

enjoy the sailing and nice to see you rolling in the right direction

:yes:

TheEd

[Kai]

Back from the sea. Nice trip but it looks like I pulled my right hamstrings. At least it felt like this after I slipped on a wet surface. A typical runner injury, acquired on a boat - can you imagine? :mad:

I will try an easy 10 Km run with a few strides this evening to check how serious this is and will report back later.

[TheEd]

better not run further than 20 to 30 minutes

then report back, please

cheers

TheEd

[Kai]

Thank ypou for the advice, TheEd!

Ran for 25 mins @ appr. 6 min/km on Monday and 30 mins @ appr. 5 min/km today. Just the feeling of a very light occasional stabbing in the muscle today. No problems afterwards. Today I also tried a few strides. At the higher speed the stabbing became more acute, though ot yet painful.

Usually I do not have muscle problems. Therefore my experience is rather limited. I think I could continue with runs between 5 and 5:30 min/km as long as I do not get problems and test with somes strides on Sunday if the muscle problems calmed down. What do you think?

[TheEd]

you must not test the hamstring

you have injured the muscle and your recovery may take a while

take a rest day tomorrow and then an easy run on Thursday up to 20 minutes

don't test the leg and then report back

by Friday we shall see 'what is what'

cheers and don't be hassled, simply accept you have hurt the leg

TheEd

[Kai]

Dear ThEd!

Thanks for the advice. I will be patient! Nothing today, 20 cautious minutes tomorrow and I will report back.

Kai