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+--- Thread: Improving 10k time at altitude (/Thread-Improving-10k-time-at-altitude)
Sub 50 min 10k at altitude - TheEd - 20-03-2019
Hi Mark, and welcome to the forums. When seeing your aspirations we often like to share the journey of MMS (lives in Brazil)
https://www.time-to-run.com/forums/showthread.php?t=286
you will note from his thread that there are a lots of ups and downs which are normal however to keep plugging away does lead to results
from your feedback, I notice there is no mention of the 4k time-trial you did to assess your current state of fitness?
over to you
TheEd
Sub 50 min 10k at altitude - MarkCo - 20-03-2019
Hi TheEd
Many thanks for your reply.
I have already read through MMS's story, very inspirational to see the level of progress and positivity throughout!
Re: 4k time trial, I haven't done that, I was just going from my 3 best recent 5k runs below:
28/1: 5k fast run, first 4k in 18:28 (but at sea level!)
16/2: 5k fast run, first 4k in 19:39 (at 2,600m)
20/2: 5k fast run, first 4k in 19:29 (at 1,200m)
Would it make sense to replace the 5km paced run on day 12 with a 4k time trial? I guess this is just running 4k as fast as poss at even pace?
Best,
MarkCo
Sub 50 min 10k at altitude - MarkCo - 25-03-2019
DAY 9
Easy run
5.25km
30.05
5:43/km
Av HR 143
DAYS 10 & 11 rested both
Sub 50 min 10k at altitude - MarkCo - 25-03-2019
DAY 12
Did the 4 km time trail in 19:00 exactly, splits below.
Km / time / HR
1 / 4:39 /148
2 / 4:43 / 163
3 / 4:50 / 165
4 / 4:46 / 168
Didn't feel on top form, but I went ok. Was aiming for 4:45 pace and it averaged out at that.
Sub 50 min 10k at altitude - MarkCo - 25-03-2019
DAY 13
Should have been 10k easy, but I made a mistake and thought it was 30 mins easy.
5.9km
34:12
5:47/km
Av HR 147
Should I move the 10k easy to tomorrow, or just do another 30mins easy? Thanks
Sub 50 min 10k at altitude - TheEd - 25-03-2019
Hi MarkCo, no hassle re: wrong distance
continue with the 30 minute easy and all should be good
TheEd
Sub 50 min 10k at altitude - MarkCo - 26-03-2019
Hi TheEd
Here's the last couple of days:
DAY 14
Waking HR 55
Easy run - 6.37 in 35:58 (5:38/km)
Av HR 144
DAY 15
Km / time / Av HR / Peak HR / HR@ end of 1 min recovery jog
1 / 4:50 / 156 / 161 / 148
2 / 4:56 / 159 / 165 / 151
5 / 4:56 / 161 / 170 / 158
Felt quite tired during today's session and HR stayed relatively low despite the effort so thinking I will rest tomorrow rather than do the easy run, as I also have a long drive to do.
I don't have a race booked for this weekend and will be travelling on what is day 19 of the plan. I will be at sea level (but hot temperature!) on Day 20, so thought I would do a 10k best effort run to see where I'm at (should be able to go significantly under 50 mins at sea level I would hope!). Does that sound OK?
cheers,
MarkCo
Sub 50 min 10k at altitude - TheEd - 27-03-2019
Hi Mark, please don't do a 10k on your own
4 to 8km
if you have others to run with then a 10k is OK
you can set yourself your 4k time, which is used for the purposes of the program
onwards and enjoy
TheEd
Sub 50 min 10k at altitude - MarkCo - 09-04-2019
Hi TheEd
Well, the last couple of weeks have been a disaster training-wise. I have been travelling and went down with a virus, and thought it unwise to train during this, so no runs since 26/3.
I've been feeling back to 100% the past couple of days and so went for an easy run (5.16km in 30:08, average HR 145) today and felt good. Waking HR this morning 54 which is usual for me.
I thought I would do another 1 or 2 easy runs in the next couple of days and then restart the sub 50 min plan if feeling fine?
Re: the 4k time, I did that on Day 12 in 19:00 mins (see post 14).
Cheers
MarkCo
Sub 50 min 10k at altitude - TheEd - 10-04-2019
Hi mark, start off with the sessions slightly slower than the first time. If you work back slowly, you should jump back to a new level, however, if you push to reach a new level too quickly, you may struggle
ask questions if need be
TheEd
ps.. good to hear you OK