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+--- Thread: 10K Training Plans (/Thread-10K-Training-Plans)
10K Training Plans - TheEd - 19-12-2012
don't start off too quick, rather run evenly, trying to push hard on top of base legs would give you the wrong idea of how strong you are
TheEd
ps.. tip .. maybe .. look to start off at the 8 minute fartlek pace
10K Training Plans - glenn10 - 20-12-2012
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 40 - 50 mins over hills
(21) Saturday 22nd - 75 mins easy
Sunday 23rd - Rest
Monday 24th - 4K Time Trail (Steady)
Did the Fartlek again today - probably did each of the 8 minutes slightly too quickly which is why I covered my course 4 minutes too quickly :noway:
Feeling very good for it though - going to be very interested to see what I run over the 4k on Monday...
10K Training Plans - TheEd - 22-12-2012
nice .. if you able to hold yourself back you will be presently surprised at how you have benefited after the next build up cycle
enjoy the 4k time-trial
onwards and forwards
TheEd
10K Training Plans - glenn10 - 22-12-2012
I know this might not be the most useful thing in the world, but I found out the three sets of race slits I did in my three half marathons this year. Just wondered if these would tell you anything about me as a runner - such as if I'm pacing myself badly? To give you a bit of background I did three half marathons in four weeks:
Eastbourne 4th March - big hill at the start but all flat apart from that. Weather was atrocious and being only 9.5 stone and 6 foot tall - wind does not favour me! 93:11 finish time.
Lydd 11th March - perfect weather, perfectly flat. 92:32 finish time.
Hastings 25th March - perfect weather, very up and down but my home race which means I get energy drinks all the way around! 95:08 finish time. This race means the world to me - this is where I want to perform the best, and this is the only HM I'm aiming towards in 2013.
Eastbourne Splits
KM Mins
1 4:05
2 4:05
3 4:15
4 4:30
5 4:45
6 5:22
7 3:48
8 3:52
9 4:15
10 4:13
11 4:15
12 4:17
13 4:13
14 4:20
15 4:17
16 4:20
17 4:28
18 4:40
19 4:40
20 4:40
21 4:30
21.3 1:20
Lydd Splits
KM Mins
1 03:59
2 03:58
3 04:05
4 04:10
5 04:07
6 04:13
7 04:10
8 04:17
9 04:18
10 04:20
11 04:17
12 04:20
13 04:23
14 04:24
15 04:30
16 04:35
17 04:40
18 04:37
19 04:37
20 04:45
21 04:42
21.25 01:05
Hastings Splits
KM Mins
1 04:16
2 03:58
3 04:40
4 04:11
5 04:03
6 05:09
7 04:59
8 04:42
9 04:28
10 04:15
11 04:31
12 04:40
13 04:08
14 04:55
15 04:20
16 04:02
17 04:18
18 04:27
19 04:45
20 04:43
21 04:37
21.21 00:56
10K Training Plans - glenn10 - 24-12-2012
TheEd Wrote:don't start off too quick, rather run evenly, trying to push hard on top of base legs would give you the wrong idea of how strong you are
TheEd
ps.. tip .. maybe .. look to start off at the 8 minute fartlek pace
4K time trial done today (unfortunately due to it being Christmas Eve here, all the tracks have been locked up for Christmas and so I ended up doing it on miles 6 - 8.5 of the Half Marathon course I'm aiming for in March. It's not particularly up or down hill, but I would describe it as slightly uphill for the first 2.5KM, down for the next 1, and then flat for the final 0.5. Total time was 17:22, which seeing it's the first time I've run hard for any length of time in 6 weeks, I'm quite pleased with - especially as I was holding back a little in reserve.
500M splits were as follows:
0.5 - 2:10
1 - 2:15
1.5 - 2:13
2 - 2:17
2.5 - 2:13
3 - 1:55
3.5 - 2:05
4 - 2:12
And graph looks like:
http://nikeplus.nike.com/plus/activity/running/10glenn10/detail/2080125995
10K Training Plans - TheEd - 25-12-2012
nice going Glenn .. good to read you feeling positive about things
have a wonderful Christmas
all the best
TheEd
ps.. I will go through the data in more detail shortly, though you may start too quickly for a half
10K Training Plans - glenn10 - 27-12-2012
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 60 Mins Easy
(5) Saturday 29th - 40 - 50 Mins Over Rolling Hills
(6) Sunday 30th - 75 Easy
(7) Monday 31st - Rest
(8) Tuesday 1st - 1 Hour Easy
(9) Wednesday 2nd - 1 Hour Easy
(10) Thursday 3rd - 1 Hour Easy
(11) Friday 4th - 5x8 Minute Fartlek
(12) Saturday 5th - Rest
(13) Sunday 6th - 40 - 50 Mins Over Rolling Hills
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Tuesday 15th - Rest
Wednesday 16th - 4K Time Trial
Have started my second run through the build up period. As you can probably see, I got given a far more accurate GPS watch over Christmas - so the times look slower, but are actually the same as before, just much more accurate!
Did you manage to have a look through my reams of Half Marathon data, would be very interested to know what you think I could be capable of this season from those?
10K Training Plans - TheEd - 28-12-2012
Hi Glenn, as can be seen I have not been able to go through things just yet, this thing called the festive season getting in the way
and then they do it every yearas soon as the right space arrives I shall sink my teeth into it
have a good New Year celebration
all the best
TheEd
ps.. nice on the new watch
10K Training Plans - glenn10 - 29-12-2012
Hahaha! Those pesky days away from work are always a pain
Some further good news is that I've also ordered myself a heart rate monitor which synchs with the new watch, so I should soon be able to give you truly sickening levels of accuracy with regards to everything. The wonders of technology... I remember the old days at the track where, as a 12 year old, my Russian coach used to have two manual stopwatches, a clipboard and terrifying ability of converting metres to feet...
Anyway, reminiscing, still plodding along:
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 75 Easy
(7) Monday 31st - Rest
(8) Tuesday 1st - 1 Hour Easy
(9) Wednesday 2nd - 1 Hour Easy
(10) Thursday 3rd - 1 Hour Easy
(11) Friday 4th - 5x8 Minute Fartlek
(12) Saturday 5th - Rest
(13) Sunday 6th - 40 - 50 Mins Over Rolling Hills
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Tuesday 15th - Rest
Wednesday 16th - 4K Time Trial
10K Training Plans - glenn10 - 01-01-2013
Quote:Date - Distance - Time (Pace)
Off Training Period
(1) Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
(2) Friday 16th - 4.21 miles - 30:46 (7.18/mile)
(3) Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
(4) Sunday 18th - Rest
(5) Monday 19th - 5.22 miles - 40:08 (7:41/mile)
(6) Tuesday 20th - 4.0 miles - 31:03 (7:45/mile)
(7) Wednesday 21st - 5.3 miles - 40:02 (7:31/mile)
(8) Thursday 22nd - 5.96 miles - 45:33 (7:39/mile)
(9) Friday 23rd - Rest
(10) Saturday 24th - 6.53 miles - 50:04 (7:39/mile)
(11) Sunday 25th - 4.9 miles - 36:30 (7:23/mile)
(12) Monday 26th - 6.9 miles - 51:37 (7:23/mile)
(13) Tuesday 27th - Rest
(14) Wednesday 28th - 8.36 miles - 60:59 (7:17/mile)
The Build Up Period (1)
(1) Thursday 29th - 8.12 miles - 60:03 (7:23/mile)
(2) Friday 30th - 7.97 miles - 58:13 (7:18/mile)
(4) Saturday 1st - Rest
(3) Sunday 2nd - 7.88 miles - 57:28 (7:17/mile)
(5) Monday 3rd - 5.81 miles - 43:37 (7:30/mile)
(6) Tuesday 4th - 10.21 miles - 73:19 (7:11/mile)
(7) Wednesday 5th - Rest
(8) Thursday 6th - 8.03 miles - 59:14 (7:22/mile)
(12) Friday 7th - Rest
(9) Saturday 8th - 7.57 miles - 56:34 (7:28/mile)
(10) Sunday 9th - 8.18 miles - 59:47 (7:18/mile)
(11) Monday 10th - 6.42 miles - 47:18 (7:22/mile)
(13) Tuesday 11th - 5.35 miles - 38:10 (7:07/mile)
(14) Wednesday 12th - 9.89 miles - 73:15 (7:24/mile)
(15) Thursday 13th - 8.25 miles - 59:32 (7:13/mile)
(19) Friday 14th - Rest
Saturday 15th - Rest
Sunday 16th - Rest
Monday 17th - 1.91 miles - 14:41 (7:43/mile)
(16) Tuesday 18th - 8.12 miles - 59:13 (7:17/mile)
(17) Wednesday 19th - 7.84 miles - 58:05 (7:24/mile)
(18) Thursday 20th - 6.17 miles - 43:53 (7:06/mile)
(20) Friday 21st - 5.85 miles - 42:56 (7:20/mile)
(21) Saturday 22nd - 10.1 miles - 74:53 (7:21/mile)
Sunday 23rd - Rest
Monday 24th - 4K Time Trail - 17:22
The Build Up Period (2)
(1) Tuesday 25th - 6.37 miles - 59:27 (9:20/mile)
(4) Wednesday 26th - Rest
(2) Thursday 27th - 6.05 miles - 56:57 (9:24/mile)
(3) Friday 28th - 6.04 miles - 56:57 (9:26/mile)
(5) Saturday 29th - 4.69 miles - 43:58 (9:22/mile)
(6) Sunday 30th - 8.13 miles - 75:18 (9:16/mile)
(7) Monday 31st - Rest
(8) Tuesday 1st - 6.05 miles - 55:18 (9:08/mile)
(9) Wednesday 2nd - 1 Hour Easy
(10) Thursday 3rd - 1 Hour Easy
(11) Friday 4th - 5x8 Minute Fartlek
(12) Saturday 5th - Rest
(13) Sunday 6th - 40 - 50 Mins Over Rolling Hills
(14) Monday 7th - 75 Mins Easy
(15) Tuesday 8th - 1 Hour Easy
(16) Wednesday 9th - 1 Hour Easy
(17) Thursday 10th - 1 Hour Easy
(18) Friday 11th - 5x8 Fartlek
(19) Saturday 12th - Rest
(20) Sunday 13th - 40 - 50 Mins Over Rolling Hills
(21) Monday 14th - 75 Mins Easy
Tuesday 15th - Rest
Wednesday 16th - 4K Time Trial
Have now started looking towards any other races that would fit around the Hastings Half Marathon - would a 5 mile race 5 weeks before be adequate to get me race sharp do you think? The three races prior to Hastings which I can easily do are as follows:
17th February - Wittersham 5 miles
3rd March - Eastbourne Half
10th March - Lydd Half
24th March - Hastings Half
I was thinking about just doing Wittersham this year, rather than all three prior to Hastings like I did last year - will this be enough? It also gives just over a month between the final 4K time trial and my first race of the year, and so nine weeks after coming off the base phase is the big race day - which sounds about right to me?