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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 17-04-2013
MMS .. your progress is quite something, your experience is bounding through and you seem to be in control of everything
wonderful to read
TheEd
Improving 10k with regular training - MMS - 22-04-2013
Yes, Iôm in great shape right now and very excited about whatôs to come. :great:
Last week I had my best 1k session so far. Weather played a small part, but I believe most of that came from how confident I am right now.
April 16th - 6x1k @ 4:00
Night Run
Temp: 19C
Rep|Time
01|03:59
02|03:59
03|03:57
04|03:56
05|03:56
06|03:51
Tot|23:38
This Saturday I ran a controlled 5K in 20:57 projecting 4:12 as my 10K pace. I felt very strong all the way and finished with the feeling that I couldôve double it maintaining that pace.
Things are looking very good.
Cheers.
MMS
Improving 10k with regular training - TheEd - 23-04-2013
very nice MMS
great to see your patience and to wait for the last 1k
06|03:51
very smart
this makes nice reading
TheEd
Improving 10k with regular training - MMS - 25-04-2013
TheEd Wrote:very nice MMS
great to see your patience and to wait for the last 1k
06|03:51
very smart
this makes nice reading
TheEd
Perfect reading of my session! :great:
I learned many things here and one of them is to be patient (donôt start too fast) and finish strong!
Improving 10k with regular training - MMS - 29-04-2013
Hi TheEd,
just finished another cycle with a great 4k time-trial in 15:39, exactly what I had in mind for that day. Very consistent session and glad to see I could hold the 3:55 pace. Also finished with the felling I had enough in the tank for 1 more km.
Apr 27th - 4k time-trial
Night Run
Temp: 18C
KM|Time
01|03:55
02|03:55
03|03:54
04|03:55
Tot|15:39
New cycle begins tomorrow and I have my first 10k race within 2 weeks. Itôs not a flat course at all, but it will be a good test.
My idea was to follow the program as usual and race Saturday night (May 11th) on day 12 of the program.
First week: follow the program
Second week: on day 10, instead of 1h run, a 30min run followed by 6x1min.
How does it sound?
Cheers.
MMS
Improving 10k with regular training - TheEd - 29-04-2013
change to doing the last 2 weeks of the program before the race and shuffle around as planned
very nice going MMS .. most happy for you
TheEd
Improving 10k with regular training - MMS - 30-04-2013
TheEd Wrote:change to doing the last 2 weeks of the program before the race and shuffle around as planned
very nice going MMS .. most happy for you
TheEd
Got it! 1000m session tonight.
:mrburns:
Improving 10k with regular training - MMS - 06-05-2013
Hi TheEd,
Another week is behind.
Last 1000m session was a great one, again. It was a warm and dry day. Not as fast as the previous, but great times.
Apr 30th - 6x1k
Night Run
Temp:23C
Rep|Time
01|03:58
02|04:00 (ops!)
03|03:57
04|03:58
05|03:57
06|03:54
Tot|23:44
As you can see, this time I tried to be consistent (3:58) and to finish strong.
After that, a couple of easy runs and a paced run last Saturday. As I was feeling great, instead of 5k I ran 6k (two laps in the park). Finished in 24:59 with first lap in 12:30 and second lap in 12:29. Splits are below:
May 4th - 6k paced run
Night Run
Temp:26C
Km|Time
01|04:12
02|04:08
03|04:10
04|04:10
05|04:09
06|04:10
Tot|24:59
Overall feeling after the session was that I couldôve hold the pace for another 4km.
Yesterday, 1h easy bike ride (26km, 147bpm).
Cheers.
MMS
Improving 10k with regular training - TheEd - 06-05-2013
nice progress and consistency
Improving 10k with regular training - MMS - 13-05-2013
Hi TheEd,
I had a great race last Saturday night, new PB 43:08! Very happy with this result.
My goal was 42:59 or less, since itôs not a flat course (see the link below) and I didnôt have any hill training lately. Iôm trained for a sub43, but this was my first real (10k) race since 2011 and I was also too cautious, especially over the hills.
The Garmin marked 10,04km, so the splits are not accurate. I remember passing by the 5k mark in 21:34, so nice consistence, huh? Ok, this was a big coincidence! The goal as 21:30 + 21:25.
Link: http://connect.garmin.com/player/311855223
May 11th - 10K race
Night Race
Temp:24C / Humidity:34%
Km|Time
01|03:57
02|04:32
03|04:39
04|04:08
05|04:10
06|04:30
07|04:36
08|04:25
09|04:12
10|03:51
11|00:08 (0,04k)
Tot|43:08
Next 10k race is on May 25th. New 2-week cycle starts tomorrow.
Cheers!
:mrburns:
MMS