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+--- Thread: A program to run sub 40 min in 10K (/Thread-A-program-to-run-sub-40-min-in-10K)
A program to run sub 40 min in 10K - Palmer - 18-06-2015
Ok, thanks. Actually is the 5K race day (day 15 in the program) on Tuesday, June 23. Would these sessions be sensible until the race?:
Thur: 30 - 40 minutes easy
Friday: 30 minutes easy
Sat: 6 x 1 min fast / slow
Sun: 40 minutes easy
Mon: Rest
Tuesd: 5K race
Is the 6*1 min fast session on Saturday at current 10K pace (4:10 pace)?
Arnie
A program to run sub 40 min in 10K - TheEd - 18-06-2015
Run it backwards from the race
Race
Rest
6 x 1 min fast / slow
30 minutes easy
30 - 40 minutes easy
the last 3 days should always be:
6 x 1 min fast / slow @ race pace
Rest
Race
Palmer Wrote:Ok, thanks. Actually is the 5K race day (day 15 in the program) on Tuesday, June 23. Would these sessions be sensible until the race?:
Thur: 30 - 40 minutes easy
Friday: 30 minutes easy
Sat: 6 x 1 min fast / slow
Sun: 40 minutes easy
Mon: Rest
Tuesd: 5K race
Is the 6*1 min fast session on Saturday at current 10K pace (4:10 pace)?
Arnie
A program to run sub 40 min in 10K - Palmer - 24-06-2015
Hi TheEd
This evening I participated in a 5K race, the Midnight Sun Run here in Iceland. I ran sub 20 minutes for the first time, 19:52.
Lap; Dist.; Time; Avg HR; Max HR;
1; 1 Km; 3:54; 171; 181
2; 1 Km; 3:50; 181; 182
3; 1 Km; 4:10; 183; 187
4; 1 Km; 4:03; 186; 188
5; 1 Km; 3:51; 191; 196
6; 0,02 Km; 0;03; 195; 195
Total; 5,02 Km; 19:52; 182; 196
I am really happy about running sub 20 for the first time but the ultimate goal is to be able to hold that pace for 5 more kilometers so there is a long way to go! The 3rd and 4th km were uphill so that was the slowest part of my run. In the last km I gave everything as can be shown in my Max HR of 196 and no energy was left on the finishing line. In comparison my max HR in the 6*1K session was 186. But in a race one is able to push harder!
No I am heading into the last week of the first 3 weeks cycle. What do you recommend regarding my training after this 5K race? Just follow the program and start tomorrow, Wednesday, with an easy day of 40 min running according to Day no. 16?
Regards,
Arnie
A program to run sub 40 min in 10K - TheEd - 25-06-2015
congrats Arnie
best to restart the program
and you moving in the right direction, once you get to running sub 19.30 for 5km, you make running sub 40 far 10km easier
on we go
TheEd
A program to run sub 40 min in 10K - Palmer - 25-06-2015
Thanks.
Just to make sure that I understand you correctly: do you mean that I should restart the 3 weeks cycle on Tuesday, June 30? What about the next days until Tuesday? Just follow the program, for example Race day up to 15K on Saturday (day 19 of the cycle)?
A program to run sub 40 min in 10K - TheEd - 26-06-2015
OK .. we have missed Thursday . Friday you may rest, especially if you ran Thursday, then Saturday you can do a long aerobic run
up to 90 minutes would be fine for the weekend
then an easy walk / jog or rest . 20 - 30 minutes Monday
and start Day 1 on Tuesday
hope this is all good
TheEd
A program to run sub 40 min in 10K - Palmer - 27-06-2015
Ok, sounds good. Should I next time give you feedback regarding the 5*2K session?
A program to run sub 40 min in 10K - TheEd - 27-06-2015
feedback from the 5 x 2k is always good
on we go
TheEd
A program to run sub 40 min in 10K - Palmer - 05-07-2015
Hi TheEd
I felt the 5*2K session easier this time than when I did it on the first training cycle. My breath was not as heavy and I felt I had energy to run more 2K cycles. So I am happy about the progress. Now I finished the 2K all the way on the track but did not follow my Garmin like I did last time. My target pace was 4:10, the same as last time.
Time; Garmin Dist; Avg Garmin Pace; Avg HR; Max/Rest min HR
8:27; 2,05; 4:07; 164; 173/115
8:23; 2,01; 4:10; 168; 176/121
8:21; 2,04; 4:05; 170; 178/115
8:24; 2,05; 4:06; 160; 179/128
8:23; 2,04; 4:07; 165; 183
I had some problems with the HR strap on the 4th and 5th laps so these HR figures are not reliable. Howewer I notice a big drop in Rest min HR from the 2K session in the first cycle.
These are the figures from the 1:30 hour long run:
Dist; Time; Average Pace; Av HR, Max HR
16K; 1:26:51; 5:26; 144; 158
Is this an optimal pace and HR for the easy runs? I assume my max HR is around 200. It went up to 196 in the 5K race the other day.
I will be on vacation in France for the next 10 days but will try to maintain the sessions over there. Might be difficult to find a track for the 1K and 400 meters session but should I not run these sessions anyway?
Thanks,
Arnie
A program to run sub 40 min in 10K - TheEd - 05-07-2015
looks like you getting quite strong and consistent
while you away, if you can't fit the quality sessions in, look to do a 6k paced and a 4k paced on those days mentioned
enjoy and take care
TheEd