sub 35 minute 10K

[pg10818]

Got it. I'm excited to see how I've progressed. I will run 10k trial today and post result. Thanks.

[TheEd]

no need for 10km

either a 4km or 5km will be fine

better to run further than 5km in a race

the 4k time-trial would work a treat

TheEd

[pg10818]

Glad you got my post. You're awesome. Thanks for the coaching.
4k time trial it is. track or road?

[TheEd]

well if you run on the track, then you can look at getting the 400m splits as well as 1k splits and it should provide great feedback

TheEd

[pg10818]

Of course the junior high school track I typically run was closed today. Instead, I mapped a parking lot to spec using my garmin. Ran the 4k time trial.

Results:

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Calories
Summary 00:14:53 00:14:51 2.52 27 22 05:54 05:53 04:51 298
1 00:05:40 00:05:41 1.00 16 12 05:40 05:41 04:51 117
2 00:06:04 00:06:03 1.00 11 10 06:04 06:03 05:20 119
3 00:03:08 00:03:07 0.52 0 0 06:02 05:59 05:30 62

[pg10818]

Sorry, that wasn't very legible:

Split 1
Time 5:40
Distance 1 m

Split 2
Time 6:03
Distance 1m

Split 3
Time 3:08
Distance .52 m
Total Time 14:51

[TheEd]

OK .. now the idea is to keep the same course for future time-trials if the track is not available

how did you find the run, I note you went out quicker in the beginning

are you more or less happy with the result?

TheEd

[pg10818]

I may have started too fast and have had a tendency to do so. What do you think? I would also assume the the flat terrain permitted me to run with consistency. The 6:00 average pace is pretty good for me. I would like to race @ 6:00/5:50 pace. That is my goal.

Do you think this is attainable from this result? Were my results expected? 36/37 min 10K? Thx TheEd.

[TheEd]

you coming along nicely, but don't look for results from every session but simply do the prescribed pace become relaxed and easy on the easy runs and it will all begin to fall together

so for now, go through the motions and after a few more cycles you should start becoming a different athlete

TheEd
ps.. for tomorrow keep the same pace for the 2k session providing feedback relating to effort and whether you getting the hang of pace judgement