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+--- Thread: Sub40 10k training (General inquiry) (/Thread-Sub40-10k-training-General-inquiry)
Sub40 10k training (General inquiry) - MitchelC - 10-05-2018
Hello theEd!
30min was done yesterday with similar splits. Typical 1hr easy was done today with no problems. Same pace, hr was at 165 average though. Still doing this on the same treadmill. Legs feel fresh, going to rest tomorrow.
Just a question. I wanted to clarify. How am i suppose to progress after this if im not going to make any sub40 10k attempt; there are little races this summer and i cant really run outdoors in this kind of heat. How would i know if im supposed to progress to sub35. Should i just do another 4k time trial to replace the sub40 10k attempt this cycle and figure out the new training paces?
Sub40 10k training (General inquiry) - MitchelC - 12-05-2018
I did my 5k pace run today; aiming to get sub 21:15
Couldn't maintain pace from the very start, right calf flared up again :/ found this one extremely difficult
Here are the splits:
4:35
4:33
5:00
4:53
4:47
Ending up with a time of 23:47
Hoping i could do better next interval (3x1600m)
Sub40 10k training (General inquiry) - TheEd - 12-05-2018
Hi Mitchel, dang re: calf flaring up
focus on little steps when going for the 5k time .. 4:15 per k = 21:15
your last session was the following:
1st km: 4:16 min/km
4:10
4:16
4:18
4:20
6th km: 4:06 min/km
if you take this session add all the 1k times together divide by 6 x 5 ..
take that time and add 20 to 25 seconds
and that is more or less what your current 5k time is
so better to aim for that time for the future
and in answer to the earlier question
if no race then 4 to 8k time-trial according to your choice
better .. 4k . 6k or 8k
hope this helps
TheEd
ps.. what you have in mind to fix the calf ??
Sub40 10k training (General inquiry) - MitchelC - 12-05-2018
For remedy, i just do regular foam rolls pre and post run.
I, personally, think it is because of my stride. Sometimes i feel like i cant find my stride; there are times wherein my body's so stiff and there are times wherein my form is very relaxed though both are ran at the same pace. And from what ive observed, stiffness usually happens during fast interval runs. During easy runs, i find that after running easy for a long while, i still have the speed to maintain a fast pace for a long period of time. What do you think? Whats the reason why this happens all the time? It's not that kind of pain that lingers after workout. It's something that only happens during runs :/
Sub40 10k training (General inquiry) - TheEd - 14-05-2018
Hi Mitchel, if you feel your stride is all over the place, then shorten the stride for now and then towards the end of a run consider lengthening it when you speed up
you can't go wrong and it should be easier on your calf muscles
let me know how it goes
TheEd
Sub40 10k training (General inquiry) - MitchelC - 15-05-2018
I did the 3 x 1600m w/ 3min rest today
Splits are:
1st 1600m: 4:14 min/km
3:58 min/km
Last 1600m: 4:03 min/km
Regarding the stride, was able to shorten stride but at a faster cadence. Lengthened my stride twice for approx 30-60seconds when i felt like i had to get some air. Im 5'1 foot tall by the way, so lengthening my stride is pretty challenging.
P.s. about to be finished with this cycle; probably going to do 4k time trial
Sub40 10k training (General inquiry) - MitchelC - 17-05-2018
I did the fartlek today.
Here are the splits:
4:26
4:21
4:13
4:10
4:07
4:05
With 1min easy pace in-between. 10min easy pace warm up and 9min easy pace cooldown.
Up next is 4k time trial on the day after tomorrow.
Sub40 10k training (General inquiry) - TheEd - 24-05-2018
Hi Mitchel, a shorter stride leads to less injuries
you seem to be coming along pretty well
enjoy the 4k time-trial
and above all enjoy
TheEd
Sub40 10k training (General inquiry) - TheEd - 19-06-2018
what's up Mitchel
TheEd
Sub40 10k training (General inquiry) - MitchelC - 30-06-2018
Hello theEd! Im currently in the 4th cycle of the sub40 10k program. Ive improved my paces. Havent missed a session ever since. Everything is going smoothly now; going under 40 seemed like an eternity then. Now im able to maintain 3:40s -3:50s in a longer period of time. Here are the most recent interval runs (runs at race pace) i had this cycle.
5x2000m
7:56mins (3:58 min/km)
7:51mins (3:56m/km)
7:46mins (3:53m/km)
7:48mins (3:54m/km)
Last 2000m: 7:42mins (3:51m/km)
5k time trial (splits per km)
4:06
3:38
3:50
3:49
3:34
6x1000m
3:47
3:52
3:49
3:50
3:47
3:50
3x1600m
5:51mins 3:39min/km pace
5:54mins 3:41
5:40mins 3:33min/km pace
Easy runs were consistently ran at 4:40s - 5:00min/km range.
Did 16km for the most recent long run (1hr 30min)
Can i go to sub35 without attempting 10k sub40. Weather's still too hot and id like to race during winter (sometime around october). Can i do one 4k time trial and then go to sub35? What would you advise?
Thank you in advance !