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+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - DRUS - 08-11-2012
Understood. So I should be sticking to around 3:50/km for the 2km and 3:40/km for the 1kms for now?
10km training goal times - TheEd - 08-11-2012
for now yes .. the general idea is to have the balance working
so you find the 2k and 1k session easy .. that gets a tick .. great
then how are the easy runs, are you finding them easy and the pace is getting quicker eventhough it is 'easy' .. great .. tick
the Sunday longer run is getting easier .. great .. tick
increase speed of 2k and 1k session .. this adds to the overload
and therefore all the 'easy' runs will feel harder etc etc
once coping with the 2k and 1k sessions everything else begins to fall in place
we building, we try to avoid breaking down
there we go .. hope this helps
TheEd
10km training goal times - DRUS - 08-11-2012
Ok, that makes sense. Keep speeds consistent until it all feels easy, I look forward to that day
Looking forward to the long run on Sat.
Thanks
10km training goal times - TheEd - 08-11-2012
our core sessions are
2k - 1k - long run
to start with
ideally we would like 1 long run in the cycle to get up to 2hrs .. this will then cover all the racing distances (except marathon) quite well
once we get the balance TEMPO runs are introduced on a more regular basis
there is just so much to the program, so it never truly gets boring and with the planned down period and build up we teach the body to respond on our terms (well that is the plan, however there are so many aspects that can throw one out)
onwards and forwards
TheEd
10km training goal times - DRUS - 11-11-2012
Hi TheEd,
My easy run felt really good this morning, the HR data backed it up too. 12km at 5:15/km pace with AHR at 141.
I stretched the long run yesterday to 1hr 50mins to make it an even 20km. I had to slow it down in the second half to try keeping my HR down. Avg pace 5:32/km with AHR at 148.
FYI - I wasn't planning on 'racing' on the race day in this cycle as I'm doing a 21km charity run the day prior. It isn't a timed race so it will be just like doing another long run I suspect. Instead I thought I'd give the push the paced 5km pretty hard.
Hope you've had a great weekend.
10km training goal times - TheEd - 11-11-2012
Hi Drus, instead of having the hard 5k .. please consider doing a 4k time-trial in the last week of the cycle, on the Thursday before the Charity run
so Tuesday would be the normal session (which will be 3 x 5 minutes @ anticipated 5k pace with 3 minutes in-between)
and then Thursday the 4k
once we have feedback from the 4k we can look to plan the new pace for the next cycle
please let me know your thoughts on this?
TheEd
10km training goal times - DRUS - 11-11-2012
Okay, that sounds fine.
Thanks
10km training goal times - DRUS - 12-11-2012
Hi TheEd,
An enjoyable 1km session done this morning. I was targeting 3:40 or a smidge lower and then gave the last one a push for my quickest 1km split
I look forward to seeing a sub 3:20 number there one day...Now to just wind down into the paced 5km/tempo run. Does aiming for 3:50/km pace sound okay? Around 19 mins?
Time | AHR | MHR | LHR
03:39 | 169 | 180 | 123
03:36 | 177 | 184 | 132
03:37 | 180 | 188 | 144
03:36 | 182 | 189 | 148
03:35 | 185 | 191 | 156
03:23 | 186 | 193 | 156
26:26 | 158 | 193
10km training goal times - TheEd - 13-11-2012
nice when the session feels good
and a yes on the 5k paced .. if you able to roll off the first 3k at 3.50 per k and then drop 5 seconds per k the last 2k it should provide you with a decent feeling
TheEd
10km training goal times - DRUS - 16-11-2012
Hi TheEd,
I had to work harder than planned in the paced 5km today. Searching for reasons during my warm down and all I could put it down to is the very hot and humid weather. I'm feeling fit and healthy, I guess that's the main thing.
Time | AHR | MHR
03:54 | 171 | 186
03:54 | 185 | 188
03:56 | 189 | 192
04:08 | 191 | 193
03:38 | 192 | 194
19:30 | 186 | 194