+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - TheEd - 13-02-2012
start at the prescribed pace and then increase the pace by 5 seconds after the first or second 1k
please provide the rest pulse if possible and stick to the 1 minute rest
this looks to be good
TheEd
10km training goal times - DRUS - 14-02-2012
Felt good today like I had some in reserve. Now for a couple of easy days before the 5km hit out. What shall I make the goal for that session?
Time | AvHR | MaxHR | RestLow HR
03:54 | 168 | 174 | 124
03:54 | 172 | 180 | 133
03:52 | 174 | 181 | 135
03:56 | 175 | 183 | 137
04:00 | 176 | 183 | 135
03:59 | 177 | 183 | 135
10km training goal times - TheEd - 15-02-2012
sub 21 to 20.30 would be a very decent 5k (as a race that is)
TheEd
10km training goal times - DRUS - 19-02-2012
Wed | 6.0k | 5:29/k | no HR data
Thu | 11.0k | 5:52/k | 144bpm avg
Then on Sat I did the 5km at New Farm 'Parkrun' in 19:52 so 3:58/km average. Unfortunately I forgot to start my GPS on the start line so I don't have the splits, but I felt controlled throughout and sped up towards the end (or at least that's what it felt like). Avg HR 183
Sun | 11.5k | 5:54/k | 145bpm avg
Now to try the 400m Fartlek session tomorrow, will be interesting trying to get the pacing right for this...
Also, I was wondering what is it you're looking for when asking for the rest pulse between the intervals?
10km training goal times - TheEd - 20-02-2012
interested to see what the pulse drops to during the REST
especially during the 1000 sessions Rest of 60 seconds
TheEd
10km training goal times - DRUS - 21-02-2012
Hi TheEd,
This week I've done the Mon recovery 6km at 5:30km pace, 143 Avg HR and then the 400m session below. I had a little trouble gauging the pace as you can see. Hopefully something I can improve on.
Time | Pace | Av HR | Mx HR | Rest HR
01:26 | 3:35 | 150 | 172 | 103
01:21 | 3:22 | 157 | 177 | 124
01:24 | 3:32 | 163 | 178 | 128
01:21 | 3:22 | 166 | 180 | 131
01:20 | 3:19 | 167 | 182 | 141
01:22 | 3:26 | 172 | 185 | 141
01:24 | 3:30 | 172 | 185 | 145
01:23 | 3:28 | 175 | 186 | 147
01:19 | 3:17 | 178 | 187 | 149
01:19 | 3:17 | 177 | 188 | 149
10km training goal times - DRUS - 22-02-2012
Hi TheEd,
Thinking ahead to this Saturday, I don't have any races scheduled, so was thinking I'd just try and do a quick 5km or 10km time trial on my lonesome. Does it matter which distance I have a crack at?
10km training goal times - TheEd - 22-02-2012
a 5k time-trial should be fine
enjoy
TheEd
10km training goal times - DRUS - 26-02-2012
Hi TheEd,
Did my 5km y'day in 19:31. Wasn't much fun in the rain but happy to set a time for me to work towards bettering.
Time | AvHR
03:48 | 174
03:59 | 180
03:56 | 184
04:01 | 186
03:47 | 189
Now into my second cycle of the program. I'll aim for 8min for the 2kms and 3:50 for the 1kms.
10km training goal times - TheEd - 26-02-2012
keep the pace around
8 minutes to 8.05
and the 1k
3.50 to 3.55
often a mistake is made by trying to increase too quickly
often the first cycle is about adaptation
enjoy
TheEd