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+--- Thread: 10k Training Advice (/Thread-10k-Training-Advice)
10k Training Advice - jd912 - 14-04-2012
Hi theEd,
I'm off cycle at the moment as I've had back to back races.
The last 1k (R60) session was on Wed 11th April (on 400m track):
1. 3:34
2. 3:40
3. 3:38
4. 3:39
5. 3:41
6. 3:41
The last 2k (R90) session was on Fri 16th March (on road, there & back measured by Garmin):
1. 7:46
2. 7:46
3. 7:38
4. 7:39
5. 7:39
Regards
Joe
10k Training Advice - TheEd - 15-04-2012
OK .. what is next in your training plans .. your 10k race was quicker than the 2k pace
TheEd
10k Training Advice - jd912 - 17-04-2012
Hi theEd,
I think it's easier to go quicker in a race due to adrenalin plus I wear lightweight racing shoes.
I'll just keep trying to knock about 5 secs off my interval times.
By the way, I did a hilly offroad 10k on Sunday & my time was 39:15. One of my calves tightened up at about 3k so I didn't push it all out. Not so confident of beating 36 mins at end of May now though
10k Training Advice - TheEd - 17-04-2012
'norty norty' ..
will have to wait and see for now and not look too far ahead
:jive:
TheEd
ps.. hope it clears up quickly
10k Training Advice - jd912 - 05-05-2012
Just thought I'd post latest 2k session results for the record:
I completed these intervals on 400m track for the first time & found it easier to keep pace steady.
1. 7:31 (Max HR = 159) ( HR after 90 secs = 119)
2. 7:30 (161) (113)
3. 7:29 (162) (116)
4. 7:27 (163) (117)
5. 7:21 (163) (117)
So I will try to aim for 3:30 for the 6 x 1km session.
10k Training Advice - TheEd - 06-05-2012
nice 2k session .. for the 1k 5.35 to 3.30 should be fine
TheEd
ps.. have you had any aches and pains?
10k Training Advice - jd912 - 09-05-2012
Hi theEd,
I have no aches or pains, thanks for asking.
My 6*1km intervals (on track) were really tough this time:
1. 3:33 (Max = 166) (After 60secs rest = 127)
2. 3:29 (166) (128)
3. 3:30 (166) (138)
4. 3:32 (167) (140)
5. 3:32 (167) (143)
6. 3:37 (166) (140)
They were so much harder than the 2Ks last week. Must have had an off day, as the weather was perfect.
Cheers
Joe
10k Training Advice - jd912 - 09-05-2012
Hi theEd,
Just a quick question concerning my 5k paced on Sunday.
I'm thinking on running this on the track - what time would you suggest I aim for?
Thanks
Joe
10k Training Advice - TheEd - 10-05-2012
a paced sub 19:30 run ..
no need to go quicker for now
if you feeling good come the last km you can go faster
enjoy
TheEd
ps.. watch your am pulse to see that it is not elevated
10k Training Advice - jd912 - 21-05-2012
Hi theEd,
Did the 10k race in 36:53. I'd put on 5 lbs since my last race so I was quite pleased.
Here are my split times:
3k 10:48
5k 18:04
8k 29:20
10k 36:53
My next race is a 4.5 miles and it is due to fall on the day when I would normally do my 10x400 session. Think that would be ok? Or how would I adjust the cycle?
Cheers
Joe