Working towards my first sub 45 10K

[johanbakx]

It was pouring the entire evening but it did make conditions cooler as it has been very hot and humid here in the Netherlands. Didn’t do the best of warm-ups, just some exercises and then straight out of the blocks 3x5 mins 10k pace with 1 min easy.

5:00 at 4:54 pace (probably so slow because lack of proper warm-up)
5:00 at 4:37
5:00 at 4:30

1k easy cooldown. Pretty good session.

Tomorrow 6x1 min race pace, I’ll let you know how it went.

Johan

[johanbakx]

Hi TheEd,

today 6x1 min race pace with 1 min easy. I averaged about 4:35 - 4:38 for the 6x1 min. Total 28:15 min, 5.32k at 5:19. Nothing too heavy and feeling ok! Tomorrow I conclude my training with 30-40 mins easy.

This Sunday, race day. If there wasn't a 45:00 pacer, I probably wouldn't go for the sub 45, as I am not quite there yet. I would probably go for a 46:30. However, the pacer is there, and it would feel like a missed opportunity to not try and follow him. My strategy is to stay with him and just follow, and drop back a little if I have to. I do know race day always gives you something extra! I will of course let you know how it will all unfold! 

The weather will also play a huge factor, the temperature forecast has been very high all week and now stands at 28c come race time. I think I would have to be happy with 46:30, but I'm going to try to go faster anyway 

Thanks already for the help, looking forward to the race!

Johan

[TheEd]

Enjoy Johan

apply your training to the event

Onwards TheEd

[johanbakx]

Hi Ed,

Race day today! The weather forecast had been high all week and indeed it was scorching hot come race time. The starting time was postponed till 17:30 but it was still 30c. There were extra water points, all pacers added 5 mins to their race time and quite some starting numbers weren't picked up. Any thought of a PB could be let go off, and we just had to endure the circumstances and enjoy the race. It was very, very tough! But in the end, we were all glad we finished in these tough conditions.

Here are my splits, not consistent but this wasn't a normal day.

4:36
4:45
4:44
4:55
5:04
5:04
5:12
5:18
5:10
5:04

For a time of 49:53. Actually quite happy.

I do want to test myself during normal conditions, and there is another 10k race I will now take part in 13 days from now. Could you advise me on a schedule for this period?

Johan

[TheEd]

Shame Johan, these things happen
Do recovery runs, report back after Tuesday and we will do a different session for Thursday
So around 6th July next race?
Stay well
TheEd

[johanbakx]

Shame Johan, these things happen
Do recovery runs, report back after Tuesday and we will do a different session for Thursday
So around 6th July next race?
Stay well
TheEd

Yes, July 6th is the race. I’ll report back after my Tuesday run.

Johan

[johanbakx]

Hi Ed,

Yesterday 20 mins easy 5:43, still very hot but felt fine. Today even hotter (35c). So another recovery run tomorrow. The next couple of days will be a bit cooler before peaking again in the weekend.

Thursday it won’t be so hot so any session will be ok to execute. So I’ll read what you have in store for me!   

Johan

[TheEd]

Hi there Johan .. ok Thursday session

hopefully it will be cooler tomorrow

warm up then the following:

2k @ anticipated 10k pace and current 2k training level

Rest 90 seconds and then 2 x 1k @ anticipated 10k pace Rest in-between 60 to 90 seconds .. no faster .. make sure to hold back

then Rest 2 to 3 minutes .. and then 1k as you feel

enjoy the session

TheEd

[johanbakx]

Hi there Johan .. ok Thursday session

hopefully it will be cooler tomorrow

warm up then the following:

2k @ anticipated 10k pace and current 2k training level

Rest 90 seconds and then 2 x 1k @ anticipated 10k pace Rest in-between 60 to 90 seconds .. no faster .. make sure to hold back

then Rest 2 to 3 minutes .. and then 1k as you feel

enjoy the session

TheEd

Thanks! I don't know if I understand this correctly:

2k @ anticipated 10k pace and current 2k training level

Is this 2 x 2k (2k anticipated 10k followed by 2k current training level), or is it 1 x 2k (anticipated 10k pace and current training level are one and the same)?


Johan

[TheEd]

Hi Johan, you do 1 x 2k more or less at a similar pace as to what you ran your last 2k session in

then 2 x 1k at the same pace

and the last 1k as you feel

hope that helps

TheEd