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Improving 10k training with advice - martz - 19-10-2014

Here is my workout of the week:

14th October – 10km Steady Run
Time – 0:54:07
AHR – 161 BPM
Temperature – 15C

15th October – 5km Easy Run (Treadmill, 1% incline)
Time – 00:28:21
AHR – 140 BPM
Temperature – 18C

16th October - 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:19| 4:40 | 149 | 66 | 163
Rest| - | - | 131 | 104 | 163
2 |9:10| 4:35 | 167 | 104 | 177
Rest| - | - | 148 | 120 | 173
3 |9:07| 4:33 | 172 | 120| 182
Rest| - | - | 153 | 131 | 182
4 |9:06| 4:33 | 176 | 131 | 185
Temperature - 14C

18th October – 10km Steady Run
Time – 0:53:56
AHR – 157 BPM
Temperature – 17C

19th October – 5km Easy Run (Treadmill, no incline)
Time – 0:27:36
AHR – 141 BPM
Temperature – 18C

Improving 10k training with advice - martz - 19-10-2014

Hi Ed,

So far I’m feeling more confident in my running than ever before. While I was doing 4x2km interval, on my first set when I ran at 4:40/k, I felt fairly comfortable. After that, I decided to speed up to 4:35/k just to make it a bit more challenging. I felt so fired up in the end that I could have increase my pace up to 4:30/k but I’m very happy where I am right now. My easy and steady run is going pretty good, again, I increase my speed slightly to keep my heart rate to mid-140s and 160 respectively. My plan is to run 10km race in sub-48 minutes in 2 weeks time. I got a good feeling I might have a chance of breaking under 45 minute barrier.

20 October – 5km Easy Run
21 October – 6 x 1km with 90 sec rest @ 4:20/k
22 October – 5km Easy Run
23 October – 10km Easy Run
24 October – Rest
25 October – 5km Paced Run
26 October – 10km Easy Run

Martz

Improving 10k training with advice - TheEd - 19-10-2014

good to hear .. adaptation is what it is all about

you should get closer to 45 minutes and with time the sub 45 should come naturally

onwards

TheEd
ps.. in the next cycle if all goes well you could consider increasing to 5 x 2k .. only if all goes well

Improving 10k training with advice - martz - 26-10-2014

Workout I did during the week:

20 October – 5km Easy Run (Treadmill, 1% incline)
Time – 0:28:06
AHR – 141 BPM
Temperature – 18C

21 October - 6 x 1km interval with 90 sec rest
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:11 | 155 | 80 | 169
Rest| - | 146 | 123 | 169
2 | 4:15 | 169 | 123 | 181
Rest| - | 155 | 126 | 181
3 | 4:17 | 176 | 126 | 186
Rest| - | 162 | 132 | 186
4 | 4:17 | 181 | 132 | 193
Rest| - | 170 | 140 | 189
5 | 4:19 | 183 | 140 | 192
Rest| - | 166 | 142 | 187
6 | 4:15 | 186 | 142 | 196
Temperature - 16C

22 October – 5km Easy Run (Treadmill, no incline)
Time – 00:27:21
AHR – 143 BPM
Temperature – 18C

23 October – 10km Easy Run
Time – 0:58:52
AHR – 144 BPM
Temperature – 17C

25 October – 5km Paced Run
Km |Time |AHR
1 |04:46 |140
2 |04:47 |162
3 |04:47 |173
4 |04:47 |176
5 |04:46 |177
Time – 00:23:53
AHR – 166 BPM
Temperature – 20C

26 October – 10km Easy Run
Time – 00:58:56
AHR – 143 BPM
Temperature – 21C

Improving 10k training with advice - martz - 26-10-2014

Hi Ed,

I'm very happy to say that the training is starting to get a lot more interesting, 6x1km interval in particular. I was looking to run at 4:20/k per set, somehow I kept my pace well under. It was really tiring at 4th, 5th and 6th set but only just managed to finish my workout in the end. Other workout is going very well. Just one week left til 10km race, excitement is building up!

27 October – 5km Easy Run
28 October – 3x5min Fartlek with 1 min Easy
29 October – 7km Easy Run
30 October – 7km Easy Run
31 October – Rest
1 November – Rest
2 November – 10km Race!!!

Martz

Improving 10k training with advice - TheEd - 27-10-2014

have a great week training and stay calm Smile

on we go

TheEd

Improving 10k training with advice - martz - 02-11-2014

Workout I did during the week:

27 October – 5km Easy Run (Treadmill, 1% incline)
Time – 0:27:58
AHR – 139 BPM
Temperature – 18C

28 October - 3x5min Fartlek with 1 min Easy
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:33 | 150 | 90 | 169
Easy|5:56| 156 | 152 | 168
2 | 4:33 | 170 | 153 | 176
Easy|5:47| 168 | 160 | 176
3 | 4:31 | 178 | 160 | 182
Easy|5:44| 171 | 166 | 178
Temperature - 17C

29 October – 7km Easy Run (Treadmill, no incline)
Time – 00:38:05
AHR – 144 BPM
Temperature – 18C

30 October – 7km Easy Run
Time – 0:41:09
AHR – 144 BPM
Temperature – 18C

2 November – 10km RACE!!!
Km |Time |AHR
1 | 04:24 |169
2 | 04:25 |178
3 | 04:33 |185
4 | 04:32 |188
5 | 04:37 |189
6 | 04:41 |188
7 | 04:44 |188
8 | 04:49 |188
9 | 04:50 |188
10| 04:44 |188
Time – 00:46:19
AHR – 185 BPM
Temperature – 15C

Improving 10k training with advice - martz - 02-11-2014

Hi Ed,

I have just completed a 10km race this morning with a new personal best of 46:19, bright sunny morning and low humidity. With lots confidence, I ran way too fast the first 2km and it was really pack in the start having to constantly hitting break and accelerating to avoid bumping to people. It was quite uphill at 5km and after that I got pretty tired and have to slow down a bit. I struggled badly after 7km physically as well as mentally from exhaustion and both legs felt very heavy. Even the last 1 km to finish line, my legs couldn’t go any faster. In the end, I hang on to beat my old record by almost 1 minute 49 seconds.

Martz

Improving 10k training with advice - TheEd - 02-11-2014

nice going Martz .. learn from this, position yourself better the next race and on we go Wink

congrats on the PB .. what's next?

focus on at least 3 days recovery

onwards

TheEd

Improving 10k training with advice - martz - 09-11-2014

5 November – 5km Easy Run (Treadmill, no incline)
Time – 0:27:15
AHR – 148 BPM
Temperature – 18C

7 November - 5km Easy Run
Time – 0:29:26
AHR – 143 BPM
Temperature – 19C

9 November – 10km Easy Run
Time – 00:59:28
AHR – 150 BPM
Temperature – 22C