Working towards my first sub 45 10K

[TheEd]

Hi Johan, omit days to suit your needs and with time you can re-add the easy runs according to development

TheEd

[johanbakx]

Hi Ed,

before I start my next cycle, I’m looking for an interval session with shorter sprints of about 300-400m. Do you have any suggestions about distance and reps?

Johan

[TheEd]

Hi Johan, do be careful when doing this session. Due to running a shorter distance, the runner can often hurt themselves by running too quickly

so what is recommended is that you maybe consider a session such as

10 x 400m with Rest 1 minute between each 400m

pace would be between 3000m and 5000m pace

TheEd

[johanbakx]

Hi Ed,

just finished my last training in the build-up to the next cycle. I feel ready! I've been running for 5 weeks again. I completed 16 runs, 109 km.

11 easy runs +/- 5:25 km
5 interval sessions, making good progress on my speed.

Today I did the training you suggested, which was a nice one.

2.5 km easy
10x400m avg. pace 4:18 km (pretty even speed throughout)
2.2 km easy

Now Wednesday and Thursday 2 easy runs and then the 4x2km. For this session, I think I can maintain a pace of 4:45 for 2km. Would it perhaps be better to do 4x1200m at a faster pace, since my aim is eventually a lot faster than 4:45? Or is it important to do the full 2k.

On to June 23rd, race day!

Johan

[TheEd]

Hi Johan, nice going

rather do the 2k session, it is the one session that develops the athlete the most

it is not a 'loved' session but it certainly gets the results

on we go

TheEd

[johanbakx]

Hi Ed,

first 3 days done.

Day 1
Very hot & humid
42:32 easy 5:10, 8.22k

Day 2
41:27 easy 5:18, 7.81k

Day 3
Wow this is a tough session! But I completed it    It was very windy and my chosen course was a bit hilly for a small stretch. I ran one way and then back twice. I went for 4:45 avg, it is best to compare series 1 and 3, and 2 and 4, because of the wind and hills.

13:18 easy 5:17, 2.51k

2k sessions
Session 1 tailwind, 300m downhill
1k 4:44
2k 4:29

Session 2 headwind, 300m uphill
1k 4:50
2k 4:56

Session 3 tailwind, 300m downhill
1k 4:34
2k 4:29

Session 4 headwind, 300m uphill
1k 4:58
2k 4:57

Total 8k 4:45 for the intervals! After the 3rd 2k I didn't think I could do the last one, with a strong headwind and uphill, but I managed it! 

Finished with just 600m easy, I was done! 

Now for a proper rest tomorrow.

Johan

[TheEd]

Hi Johan, nice to see you getting consistent training in

hopefully you have recovered from the 2k session

on we go

TheEd
ps.. let us know if you experience any problems with the new forum software, we will take a little while to add to and change the layout

[johanbakx]

Hi Johan, nice to see you getting consistent training in

hopefully you have recovered from the 2k session

on we go

TheEd
ps.. let us know if you experience any problems with the new forum software, we will take a little while to add to and change the layout

Well I had a quick link which didn’t work anymore but after logging in again and refreshing the link everything works just fine.

Recovery is ongoing

[TheEd]

Thanks Johan, great to hear all is good

TheEd

[johanbakx]

Hi Ed,

took a 2 day recovery after the 4x 2k, today I did the longest run 1:21h, 15.1k easy at 5:25. Felt good. Due to obligations I had to run 45 min, then take a 60 min. break after which I completed my run. Is that just as effective as completing the training all at once?

I'll do 30 min easy tomorrow before 6x 1k on Wednesday (aim = 4:25), rest on Thursday and then 60 min. easy on Friday.

Less than 2 weeks till raceday...

Johan