10km training goal times - Printable Version +- 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 - 17-09-2013 good stuff David .. this session can be pleasant, however some newbies often run it too fast and then have calf problems thereafter so we have become quite concerned if they don't do the session on tartan as for the middle distance session, 800 in 2.20 .. one wonders if they were doing a 5000 session .. all depends what level they are at glad to read elsewhere regarding your 'belief' in the program onwards TheEd 10km training goal times - DRUS - 23-09-2013 Hi TheEd, 5km park run done on Saturday with a PB for that course and only a few seconds off my overall 5km best (17:51). It started to feel pretty tough in the 4th km and the splits show I wimped out a bit, but glad I somehow managed to finish quickly. Next job is to learn to not to ease up when it gets hard! Time | AHR | MHR 03:25 | 178 | 190 03:33 | 187 | 192 03:41 | 191 | 194 03:50 | 193 | 195 03:25 | 194 | 198 17:55 10km training goal times - TheEd - 23-09-2013 positive 1st km and last km and as you say, get the focus right and you would have been close to 17.40 onwards TheEd 10km training goal times - DRUS - 24-09-2013 Hi TheEd, I went for the 3:45/km pace and couldn't quite hold it through the session. I was feeling pretty wrecked after the third rep and was on the verge of puling the pin, but the 90sec rest was just enough to keep me out there (albeit slower). I've shifted this cycle forward one day so I can do my long run on Friday before going away on Saturday. My next event (21km charity run) also falls on the Friday before race day so it should work out okay. Time | AHR | MHR | LHR 07:29 | 178 | 190 | 130 07:30 | 186 | 193 | 142 07:33 | 190 | 194 | 149 07:43 | 189 | 194 | 149 07:43 | 190 | 197 | 141 43:57 10km training goal times - TheEd - 26-09-2013 sometimes the 2k session can be quite 'rocky' dust yourself off, take a shower and bounce back in the 1k session all good TheEd 10km training goal times - DRUS - 27-09-2013 Hi TheEd, I ran 22km today for my long run. Following something I'd read, I ran the first 16km slowly (5:10/km) before speeding up to mimic my proposed half marathon race pace of 4:15/km for 4km, followed by 2km warm down. It felt good throughout, so hopefully that's a guide telling me that pace will be manageable. To get more practice at that pace, should I aim to run say 8-10km instead of my paced 5km this cycle? Thanks, David 10km training goal times - TheEd - 27-09-2013 when working with the programs in a squad format, the athletes were able to run up to 15km as their paced runs during certain events they would use the events as a training race however, the athletes were not biting off more than they could chew but instead were running at a pace they were capable of I am not sure you understand, so I shall try to elaborate, there is no gain in running at an anticipated pace if you are not capable of doing it. So, if your training is going well and you are handling the pace of the quality sessions you should be able to maybe take the 10k session overall pace x 2 and 10 minutes for a half marathon target. then from that equation run 15k at that pace however, if the 15km is a PB then you are in fact racing and should first establish a 15k PB before going for a 21k PB which may be out of one's reach please let me know if this all makes sense? Thanks TheEd ps.. there are a lot more to the 10k training programs and until one achieves race results and target times, they shouldn't in truth try new things if the simple things are not being achieved yet. 10km training goal times - DRUS - 27-09-2013 Hi TheEd, yes it mostly makes sense. I'm doing my 2km session at about 38min 10km pace = 86min half marathon goal? The first event I did, a few years ago now, was a half marathon in 1:42 so that's the only marker I have over that distance, and none over 15km. Now I've been on this program a while I'm pretty sure I could go under 1:30 but just won't really know until I try. I figure that is a conservative goal to aim for but just wanted to get used to running at that pace. Perhaps best not to do a solid 15km hitout and just see how things pan out in the 21km event. It's definitely on the funner side of fun runs, so can afford to experiment. Understood about keeping things simple until I develop further. Thanks. 10km training goal times - TheEd - 27-09-2013 great stuff .. always err towards the cautious when developing further so your target is an 86 minute half long-term here's to good training TheEd 10km training goal times - DRUS - 07-10-2013 Hi TheEd, I've been away for a week's holiday, so fitted in the 1km session early in the week and did some easy trail runs/ bush walks with my wife. The 1km felt hard, but looking at previous sessions my recovery HR was dropping lower than previously; not sure what that's about. Time | AHR | MHR | LHR 03:32 | 174 | 187 | 119 03:35 | 176 | 187 | 133 03:32 | 179 | 189 | 145 03:37 | 184 | 192 | 149 03:28 | 183 | 193 | 154 03:36 | 188 | 196 | 152 26:20 | 164 | 196 Ran the 400s this morning. Summer seems to be hitting us early this year in Australia, so it was pretty warm out on the tartan track, but still felt good zipping around and hiding in the shade for the rest periods. (Obviously the Max HRs went a little haywire). Time | AHR | MHR | LHR 01:20 | 169 | 179 | 135 01:18 | 173 | 186 | 139 01:19 | 172 | 183 | 145 01:19 | 173 | 221 | 141 01:19 | 180 | 194 | 149 01:19 | 179 | 210 | 151 01:20 | 186 | 216 | 153 01:20 | 193 | 231 | 156 01:20 | 184 | 199 | 158 01:17 | 189 | 210 | 156 Next up is 21km charity run on Friday, where I'll be aiming for sub-90mins. |