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+--- Thread: 10k sub38 with only 4runs/week (/Thread-10k-sub38-with-only-4runs-week)
RE: 10k sub38 with only 4runs/week - TheEd - 09-05-2024
OK great .. let us know how things progress
good luck
TheEd
RE: 10k sub38 with only 4runs/week - emko - 09-04-2025
Dear TheEd,
been a while since my last post.
Hope everything is smooth.
I would like to ask how confidednt over the pace runner must be to move paces in quality sessiions further.
I am quite a while set between sub 40 and sub 35 programs, so my 5x2 is set to 3:40, 6x1 to 3:30, 5k to 3:40 and 10x400 to 78sec.
if I keep this paces my effort is around 8/10, may be less, but I often going under this paces with higher effort. What is better approach? Keep paces and lower effort or move further with paces with higher effort?
Just a little overview for last year. I been doing approx 50k/week, I am still on your programm, low intesity sessions kept around 130bpm which rised my pace in this zone, so I guess is good sign.
Thank you for answer.
Emko
RE: 10k sub38 with only 4runs/week - TheEd - 09-04-2025
emko, if you are coping with the 2000m session and still finding it difficult to progress then you should focus on the long run. Once you have a higher aerobic added to the pace you should get even better results from the pace work
it often doesn't mean that by going faster it would help but add more distance runs in before moving the pace up
in the cycle of the programs, there is an off-period and then a short build-up, what this is intended to do, is introduce an hour run for example on a Wednesday
incredibly these runs add to the program and that is why it is important to come off the program and then do a short build-up
I hope this helps, even if I answered a little differently to the post
TheEd
RE: 10k sub38 with only 4runs/week - emko - 09-04-2025
Dear TheEd,
that was intention behind my post. I think I progress and 5x2k at pace 3:40 starts to feel more comfortably. So I am questioning what to do further.
p.s. I have low intesity session that lasts around 1hour every week.
Emko