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+--- Thread: 10 K Training Programs for 5 K Specialists (/Thread-10-K-Training-Programs-for-5-K-Specialists--5658)
RE: 10 K Training Programs for 5 K Specialists - J.R - 15-09-2024
Hi The Ed,
I did 3 weeks of the program with week 2 Parkrun in 22:45 (average HR 137 bpm in Zone 3) and then week 3 Parkrun 25:27 (average HR 149 bpm in Zone 4 - 5). I recover fully only after 2 weeks.
Same issues as before with recovery. I seem to perform better on the second weeks (even while holding back as advised on the schedule) and stale on the 3rd weeks. I have paid attention to extra sleep, nutrition, iron supplements, strengthening, cut back beer to Saturdays only (1) etc.
Recovery still an issue for me at age 59 even with a Friday and Sunday off (added one more rest day). Cut back the 1 hour runs from 3 to 1 per week with the rest of the days 30 minute easy runs since a year ago which has improved my overall health / mood swings.
Resting heart rate 40 - 43 bpm.
Maximum HR 167 bpm.
It looks my sweet spot is Saturday speedworkout only & Race a 5k every 3 weeks, with a 60 - 90 min long run on Tuesdays and the rest 30 minutes easy.
What Saturday workouts during the Parkrun can you recommend taking weeks 1 (volume), weeks 2 (quality or race) & weeks 3 (recovery)?
RE: 10 K Training Programs for 5 K Specialists - TheEd - 18-09-2024
Hi JR .. I will look to see if we can reformulate a new 'routine' to suitably accommodate this for you
particularly as you focusing more on the 5k .. I am currently quite overloaded over the next couple of weeks but can see the benefit of a 2 week cycle aimed at 5km
thanks for your continued input
TheEd
RE: 10 K Training Programs for 5 K Specialists - J.R - 25-09-2024
Thank you Gavin.
RE: 10 K Training Programs for 5 K Specialists - J.R - 19-01-2025
Good day TheEd,
Compliments of the season to you! Just some input.
I built my mileage back up to 50 km per week from the last 12 months 34 km per week average, a weekly increased built up long run currently at 17 km with regular cutback weeks and a weekly interval session (only one). I used the 3 x 2 km & 4 x 1 km interval sessions fairly regularly for speed endurance. Easy running pace has become naturally faster and now at 5:45 per km instead of 6:45 to 7:00 and my heart rate average is now 115 bpm for the easy runs instead of 135 bpm. Will test myself this Saturday and should hopefully be in sub 22, 5km shape. Turning 60 in the next 2 months and looking to hit sub 20 for 5k again. Looking to max weekly mileage at about 70 km per week to increase aerobic capacity and hopefully make the harder running feel easier and go faster to reach my goal.
RE: 10 K Training Programs for 5 K Specialists - TheEd - 20-01-2025
let us know how things progress and provide some detail regarding sessions and heart rate according to pace then we can assist where possible
all the best for 2025 and big ups for your big birthday
TheEd