Working towards my first sub 45 10K

[TheEd]

Hi Johan, welcome back .. the long easy run pace / pulse would relate to current fitness

often the average we look at is around 140

what kind of shape are you in?

TheEd

[johanbakx]

Pretty good shape. My PB is 45:08 and now I’d say I’d be able to run a 46.

140! That seems low. So even if that means 6:30 p/k then that’s what I need to do?

Johan

[johanbakx]

So today I went for an easy 7.1k. Thought I’d just go with what feels easy and then afterwards check the HR. Pace was 5:08 but the average HR 164. So that’s too high. Next easy run I’ll try to get it down to 140, see what pace I need to drop to.

Cheers

[TheEd]

Hi Johan, as a rule of thumb before the advance of heart rate monitors with gps etc, we used to work on

1 minute slower per k taken from current 10k speed, so if running a 40 minute 10k currently your easy runs up and including 1hr would be 4 minutes + 1 minute = 5 minutes per k

for runs over 1hr .. 75 minutes to 90 minutes and further, we looked at 90 seconds added to current 10k time, so 5:30 per k

when gathering data from feedback, on average the pulse at that pace hovered around 140 bpm

164 bpm for an easy run is probably not what you looking for

provide feedback, as we have found that a person starting at 140bpm does get faster at that pulse as they develop on the program

hope this helps

TheEd

[johanbakx]

Yeah thanks already coach, it does help me knowing what to do. My first trainig will be interval, next one after that will be an easy 60 mins. I will try to run that one at 5:40 (4:40+1 min) and monitor my heart rate during the run. Keep you posted!

Cheers, Johan

[johanbakx]

Hi Ed,

Monday May 11th

A short interval session 3x1k.

3k warm-up at 5:34 HR around 155

3x 1k 4:41 - 4:34 - 4:26 HR at the end of each k around 177
Pace feels controlled

2k cooldown at 5:35 HR around 165

Tuesday May 12th

9k easy

Total 53:45, 9.01k at 5:58, HR avg 148
Tried to keep the HR low but I have to run real slow to accomplish that.

In 2 days another easy run. Do you recommend to keep this pace, or even slower?

Johan

[johanbakx]

Hi Ed,

Today 61 min easy. I ran even slower today, 10.01k at 6:17. My HR was the same as the previous run, 148 avg. To get down to 140 I should go even slower, but should I really? To go so slow feels unnatural, please advise

Johan

[TheEd]

Hi Johan, during the interval session, monitor HR the pulse drops to during the recovery. For the session to be most effective, it is good that the pulse does not drop below 120 bpm during the rest. ask about this

hope you getting used to the hr monitor

TheEd
ps.. no need to go slower currently, it will all balance out as you go along

[johanbakx]

Hi Ed,

Does the site have a new lay-out? Looks nice!

Odd one today, think the HR didn’t really register properly. Did interval training but total avg HR was only 155. That cant be right considering the previous sessions. Max HR 178. I’ve uploaded a screenshot of my HR during the run.

Breakdown:

2k warm-up 5:35

Intervals

2k 4:32 - 4:31

1k 4:32

500m 4:24

1k 4:19

500m 4:24

1k 4:29

Cooldown 530m 5:26

Johan

[TheEd]

Hi Johan, you mixed your session up, so your heart rate will differ HR works better if you have a short rest so the pulse doesn't drop below 120 bpm

so all seems right

TheEd