break 38

[RunSam]

Hello,
I have just completed my first 10k race in 41mins 44 sec. My aim is to be able to run a 38min race by mid march 09. Is it realistic to shave 3mins 44 off in 9 weeks?
I did a 4k time trial yesterday in 16.28, so I am running 4.07secs per k just now.
Which is the best run plan to follow?
What intensity should the easy runs be at?

David

[TheEd]

Hi RunSam

what kind of training were you doing to achieve the time of 41 minutes?

From your 4k time-trial and the 10k you have just completed I would start on the sub 40 minute schedule

after the 1st cycle you should begin to see an improvement and would then begin to 'look see' whether 38 minutes 6 weeks later is possible

For now though, could you please give feedback relating to your current training pattern

your longest run and sort of routine you have is important so we can see whether the sub 40 minute schedule needs to be altered slightly

Cheers and welcome

TheEd

[RunSam]

Hello TheEd,

I have been running off/on for about 15 years, the past year milage looks like this:
Jan 0
Feb 70km
March 50km
April 30km
May 60km
June 40km
July 60km
August 80km
Sep 55km
Oct 55km
Nov 55km
Dec 40km

I also did 2000km cycling during feb-july.

I am 35 years old have a resting pulse of 36
Max pulse is 191
height 6ft2 weight 78kg
My typical run consists of a 7km loop at a easy pace recently I have been doing a shorter loop of 3k at max pace to try and improve my speed. I have done a bit of longer stuff at easy pace up to 20km without any problems.
I also ran a half marathon in oct which started well but I hit the wall very hard at about the 15k mark and finished it in 1hr42. I had done way to little distance stuff to maintain the speed I started at. I have followed no run plan before but have run up to 60km per week without and problems. I have also kept a running log for the past few years.
Many thanks for your help Ed.

[TheEd]

OK RunSam

let's start on the sub 40 minute program and to start with more caution should be applied to the recovery runs

which be aimed at pure time on feet with recovery the focus

Tomorrow you can start with Day3 .. 5x2000m and you can make the session

4 minutes per k which will equal 8 mins in total for the 2000m

if you have a heart rate monitor you welcome to provide the heart rate with the feedback of the times etc

Please ask more questions if you need more clarity

TheEd

[RunSam]

Hi Ed,

Its not possible for me to start with the day 3 today due to the weather here in Sweden. The ground is covered in ice and its impossible to run fast just now. I have started with day 2 instead, just managed an easy 30mins without falling over!
Tomorrow I plan to go to an indoor track to do the 5x2000m

[TheEd]

That should be OK .. provide feedback of the session tomorrow

do a simple easy 'penguin shuffle' of 30 minutes

Try to organise a treadmill for some of your sessions as the most important are the 2000's and 1000's

and once you into the program the routine is important, will explain more later

Thanks

TheEd

[RunSam]

Hi Ed,

I have just completed my 5x2000m here is the results. (run on an indoor 200m track)

1) 8min 02 sec
pace 4.01(mins) per k.
max pulse 193
average 169
pulse after 90 sec rest 96

2) 8min 11 sec
pace 4.06 per k.
max pulse 179
av.170
pulse after 90 sec rest 98

3) 8 mins 29
pace 4.18 per k.
max pulse 180
av.171
pulse after 90 sec rest 110

4) 8min 47
pace 4.26 per k.
max pulse 179
av.170
pulse after 90 sec 102

5) 8min 56
pace 4.28 per k.
max pulse 183
av. 170
pulse after 90 sec 98

The session was probably tougher than any other training session I have ever done. I recorded a new max pulse (193) 191 being previous highest. As you can see by the times they start to slip quite quickly, I found it extremely tough to maintain the speed. I gave it all I had, looking forward to a rest day tomorrow.
What do you think of these first figures, is there any hope for me?

thanks again for your help ed.

[TheEd]

welcome to the world of running

this 5x2000 session defines your running and racing

this session makes racing a pleasure

the mental strength and development of this session provides all the improvement that will follow

it can be a shock the first session however it will get easier

Congrats on completing the session

judging (only a little to work on from the pulses) you are not used to running under stress and the mere fact that you finished the session shows fortitude, so take strength from that

its onwards and forwards now and the results will certainly follow

Well done and enjoy the afterglow

TheEd

:mrburns:

[RunSam]

Hi The ed,

I did my long run last night after the day 4 rest day. I ran for a full 1hr 30 but very slowly, I did a total of 15.70km pace was 5.44 per k max pulse 148 average was 127.

My body feels fine but I still have a little residual stiffness in my calves from the hard day 3 session.
I'm off out on my day 6 session later today.

runsam.

[TheEd]

Hi RunSam

try to work on getting your calf muscles loose and keep giving feedback

if necessary we need to reshuffle the program so that you consider doing the 1000's on Thursday

please keep us informed

TheEd