Working towards my first sub 45 10K

[johanbakx]

Hi Ed,

Today 60m easy

Tuesday 10x400

Wednesday 2-1-1-1k

Thursday 30m easy

Saturday race

Agreed?

Johan

[TheEd]

Hi Johan, you will have done the 60 minutes by now so rest of the week training

Tues: 3 x 5 minutes @ anticipated race pace with 3 minutes light jog recovery in-between
Wed: 30 minutes easy recovery relaxed
Thurs: 6 x 1 minute fast @ anticipated race pace with 1 minute easy in-between
Fri: Rest

Saturday: Race

enjoy

TheEd

[johanbakx]

Ok, thanks!

[johanbakx]

Hi TheEd,

After a dissapointing race last week I ran the 10k at the Tilburg Ten Miles today. I came agonisingly close, but finished in 45:08! However, it is a PB by 31 seconds, so I’m pleased. At the 9k sign my watch was at 40:49, so I knew 4:10 would do it. I pushed hard and when crossing the line I really thought I’d done it, but the last K was only 4:19 unfortunately. So too bad! Better luck next time. I’ll update you on the splits later.

Watch data, total 10.13k

4:33

4:26

4:27

4:28

4:21

4:23

4:33

4:38

4:28

4:23

0:30 (last 133m pace 3:45)

Last week’s race btw it was 28c and after 5k in 22:09 I faded badly.

Now I’m switching my focus to the half marathon October 13th. Do you have any tips training wise?

Johan

[MarkCo]

Well done on the PB Johan! Half a minute is a decent amount to take off.

So close to sub-45 - less than 1 second a kilometre!! You'll smash that mark next time

cheers

[TheEd]

hi johan, with that heat you would feel it later on in the race

a PB is a PB, so congrats on that

with a few more cycles we should look at going sub 44:00 to 44:30 as that should be achievable if you get close to around 21:00 to 21:30 for 5k

the training is progressive, so don't get stuck on the sub 45

on we go

TheEd

[johanbakx]

Well done on the PB Johan! Half a minute is a decent amount to take off.

So close to sub-45 - less than 1 second a kilometre!! You'll smash that mark next time " alt="" title="">

cheers

Thanks MarkCo! Still work to be done but progress is being made!

---

hi johan, with that heat you would feel it later on in the race

a PB is a PB, so congrats on that

with a few more cycles we should look at going sub 44:00 to 44:30 as that should be achievable if you get close to around 21:00 to 21:30 for 5k

the training is progressive, so don't get stuck on the sub 45

on we go

TheEd

Hi Ed, you’re absolutely right. I’ll just go through the cycles looking to improve and I’ll get there. I am doing better than ever in training it’s just a bit of a mental thing. But luckily the progress is clearly there also in the races.

I’ve now done 3 cycles and a 2 week build-up, should I take it a bit easy? I feel fine btw but better to prevent overtraining and fatigue. Half marathon is October 13th.

Also, can I just do the same cycle for the 21k, with some longer long runs?

Thanks already for all the help!

Johan

[TheEd]

Hi Johan, you can maybe consider taking an easy week and then doing the last week of the build-up before going back onto the cycles before the 21k race

you can look to do 18 to 20k long run on the cycle, we can chat about this when back on the cycle

TheEd
ps.. mental aspects do come into play when trying to break specific times, hence me mentioning going for 44:00 to 44:30 as that takes the specifics out

[johanbakx]

Hi, just a quick update.

Been following week 3 of the build-up this week. I won't be able to run at all this weekend, but on Monday or Tuesday I'll fit in a long run and then start the next cycle on Wednesday, because the tougher sessions are on good days for me then. Considering the half marathon I'll make the first run of the new cycle 90 minutes, and then build-up more k's from there on the long runs.

Johan

[TheEd]

Hi johan .. great .. easy as we go

TheEd
ps.. how are you feeling physically, recovered and ready to train again?