+- 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: SUB 40 10K TT, What next? (/Thread-SUB-40-10K-TT-What-next)
RE: SUB 40 10K TT, What next? - Kyuss - 07-06-2021
Thats true, i'm just interested to know what is possible within this year
Would you suggest me to do a 5 x 2000m on thursday btw?
Another thing, would it be allowed to do the long run in tempo pace, only if my body feels up for it?
Interesting reading btw.
Best regards
Kyuss
RE: SUB 40 10K TT, What next? - TheEd - 08-06-2021
Hi Kyuss .. the 5 x 2000m session is a brutal session .. it is the number 1 session that develops you for performances of 10k and above
I would recommend to find training partners for this session, maybe they can run the last 1k of each 2k with you
the long run on the first weekend, start out with your aim of keeping your pulse around 130 bpm and allow the pulse to climb to 150bpm
in the last 3 to 5k of the long run you can allow yourself to go quicker but don't hurt yourself
the 1000m session on Tuesday is the development of 5k speed, so ideally you would like to feel good for that session
your times for the 2k and 1k session will be able to tell you what you can run for the 5 and 10k
the long run is there to develop aerobic
as you develop further with the same pulse your easy and long runs would become naturally quicker
allow for the process and the results will follow
I hope this helps
TheEd
RE: SUB 40 10K TT, What next? - Kyuss - 09-06-2021
Hello Ed,
Had a very decent 400 meter session yesterday with some friends.
Things felt strong.
Split Time Distance Average Tempo Average puls Max
Warmup 5:33.8 1.00 05:34:00 124 139
Warmup 5:20.7 1.00 05:21:00 133 144
Warmup 5:01.0 0.88 05:43:00 136 164
1 1:22.1 0.41 03:23:00 161 171
Rest 0:59.8 152 171
2 1:18.8 0.40 03:16:00 168 180
Rest 1:00.1 160 178
3 1:18.5 0.41 03:14:00 168 181
Rest 1:00.4 163 181
4 1:19.8 0.40 03:18:00 172 181
Rest 1:00.4 162 182
5 1:19.4 0.41 03:15:00 173 183
Rest 1:01.0 171 183
6 1:21.0 0.41 03:18:00 174 185
Rest 1:00.2 171 183
7 1:21.3 0.41 03:19:00 175 185
Rest 1:02.0 171 184
8 1:20.2 0.41 03:18:00 176 186
Rest 1:01.1 174 185
9 1:20.5 0.40 03:19:00 177 186
Rest 0:59.1 174 186
10 1:19.9 0.40 03:19:00 177 187
Rest 1:01.3 175 186
11 1:18.4 0.40 03:14:00 179 187
Warmdown 5:14.1 1.00 05:15:00
Totals 45:55 9.01 05:06:00 154 188
I really think this indicates that i can perform a decent 5k time anytime soon, what is your belief?
BR
Kyuss
RE: SUB 40 10K TT, What next? - TheEd - 09-06-2021
Hi Kyuss .. the problem with the 400m session is that it is aimed at developing 3k speed, and often the users of the 10k program find it easy and run the session too hard
and normally, a day or two after; their calf muscles are hurting .. so please make sure to look after your calf muscles 
Kyuss .. if the weather is pleasant and things are all in place there is absolutely no reason not to run a decent 5k
enjoy TheEd
RE: SUB 40 10K TT, What next? - Kyuss - 09-06-2021
Thanks for the quick reply, Ed
Based on this session, how should i pace a hard 3K from this?
Best regards
Kyuss
RE: SUB 40 10K TT, What next? - Kyuss - 10-06-2021
Hello Ed,
Decided to go for 5 x 2k today, this is the best one so far, despite a bit stiff calves and a stiff left hamstring.
I felt very good tho, flying almost, pulse and breathing was very good too.
The temperatur was not that high today and there was a skylayer with a slight cooling wind, i think i could sub 39:30 on a day like this if the shape is good.
Warmup / 13:37 / 2,49 km / 5:28 m/km
5 x 2000m Splits:
1 / 7:44 / 3:52 / 164 bpm / 175 max
km's: 3:52, 3:51.
90 sec rest @ 146 bpm.
2 / 7:47 / 3:54 / 168 bpm / 178 max
km's: 3:55, 3:52.
88 sec rest @ 151 bpm.
3 / 7:44 / 3:52 / 171 bpm / 182 max
km's: 3:55, 3:49.
89 sec rest @ 156 bpm.
4 / 7:30 / 3:45 / 176 bpm / 185 max
km's: 3:46, 3:44.
90 sec rest @ 162 bpm.
5 / 7:17 / 3:39 / 180 bpm / 189 max
km's: 3:42, 3:34.
Warmdown / 12.37 / 2,19 km / 152 bpm.
Totals / 1:10:16 / 15 km / 4:41 pace.
Basicly i ran a 43:01, 10 km within this run, faster than the last weeks race, lol..
Will take care of the muscles and rest tomorrow and get ready for long run, i'm thinking 17k + on Saturday.
Best regards
Kyuss
#fun
RE: SUB 40 10K TT, What next? - TheEd - 10-06-2021
Hi Kyuss, you must try stick to the program cycle, as it is designed to get the best results on the day you want to race
I would hate for you to break down due to overuse
please be cautious
TheEd
RE: SUB 40 10K TT, What next? - Kyuss - 10-06-2021
Hi Ed,
Don't worry, i wouldn't have done the run if i was not ready for it, no signs of injury.
I'm following the cycle as good as i can.
I'm considering to join a 10k race the 17th July.
Best regards
Kyuss
RE: SUB 40 10K TT, What next? - Kyuss - 14-06-2021
Morning
Saturday easy long run:
1H:34:41 / 17.44 km / 5:26 m/km / 141 bpm / 225m Elev climb
Things felt so good, the hr was amazing, towards the end it was still not elevated by much and i ran the last 4 km on around 142 - 146 bpm in 4:50 - 4:58 pace and it felt easy.
Holding back speed was the hardest part.
I guess this is a sign that the training works.
Best regards
Kyuss
RE: SUB 40 10K TT, What next? - TheEd - 15-06-2021
Hi Kyuss .. this is all coming along nicely .. teaching the body to perform on the required day is the art of putting it all together
onwards TheEd