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10km Training - Want to be XC Ready by October - Printable Version

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10km Training - Want to be XC Ready by October - dmw9255 - 05-03-2019

Hi The Ed,

I have been off the forums for a very long time, and been planning on getting back for a very long long time, but due to injury after injury for the last 5 years have continually put my training on hold.....

I have been running / jogging steadily since June last year. I am currently doing the following on a weekly basis when life does not get in the way:

Monday - Very easy 25-35 min indoor cycle on my wattbike.
Tuesday - Easy morning 30 min (3-4 mile) jog with the dogs. Strength in the evening.
Wednesday - Easy morning 30 min jog with the dogs. Evening very easy cycle on the wattbike.
Thursday - Some sort of speed / efforts session, very easy recovery on wattbike afterwards.
Friday - Strength session followed by a very easy cycle on the wattbike.
Saturday - Easy morning 30 min Jog with the dogs.
Sunday - 10km easy jog (my version of a long run).

I believe I have suffered in the past due to weaknesses and too many effort / hard runs. I seem to have found a really good balance at the moment, but would like to work on my 5km pace over the spring summer here in the UK.

I have read through some of the 5km posts, and think the 3 day training sessions would be suitable. I can then switch my strength training to fit in around the schedule.

What do you think?

Best Regards.

Dean.

5km Training - Want to be XC Ready by October - dmw9255 - 07-03-2019

Training for the last few days has been as follows:

Tuesday - Easy 6.2km ave HR 146 bpm. Pace 5:25/km
Wednesday - Easy 6.2km, ave HR - 143bpm. Pace 5:34/km

Today I did the following on the dreadmill with a 1.0% gradient in the gym:

Effort - Distance - Time - Max HR

1 - 800m - 3:08 - 166 bpm
2 - 800m - 3:08 - 175 bpm
3 - 800m - 3:08 - 178 bpm
4 - 800m - 3:08 - 180 bpm
5 - 800m - 3:08 - 180 bpm
6 - 1000m - 3:55 - 183 bpm.

All comfortable and not too taxing. Done with 60s rest between efforts.

I am planning an easy 5km Saturday. No opportunity for a long run as I am off to watch the Rugby at Twickenham.

Best Regards.

Dean.

5km Training - Want to be XC Ready by October - dmw9255 - 11-03-2019

Training for the last few day:

Friday - 25 mins of Strength work.

Saturday - 5km Parkrun with 2km warm up and 2km cooldown. I ended up doing the parkrun 45s quicker than planned. Time was 20:43. I was probably 20-25 seconds slower than I am probably capable of running at the moment. Pacing and time was comfortable until the wind made it more difficult than it should have been.

Sunday - 25 minute very easy cycle on the wattbike.

Today - very easy 6.4km jog with the dogs. Pace - 5:44 per km, Average HR 137 bpm. Followed by a very easy 15 min cycle on the wattbike.

5km Training - Want to be XC Ready by October - TheEd - 12-03-2019

Hi Dean, from your message you mentioned 5k speed/racing

what we would recommend is that you utilise the 10k training program but only do the first 2 weeks and make the following changes:

First cycle do the 2k session .. so 2 weeks and at end of 2 weeks for paced run race up to 10k

then the next cycle instead of the 2k session make it a 5k session

then on the Tuesday you would do the session which equates to 3000m pace

then the Thursday you would look to do a 1500m session

you would need to be careful as this could take a great deal out of you

then the weekend only race up to and including 5k

TheEd
ps.. please note, when you do the 2k session, just do the session, don't look to achieve 10k pace times but rather consider doing 5 to 10 seconds per km less .. please ask questions

5km Training - Want to be XC Ready by October - dmw9255 - 12-03-2019

TheEd Wrote:Hi Dean, from your message you mentioned 5k speed/racing

what we would recommend is that you utilise the 10k training program but only do the first 2 weeks and make the following changes:

First cycle do the 2k session .. so 2 weeks and at end of 2 weeks for paced run race up to 10k

then the next cycle instead of the 2k session make it a 5k session

then on the Tuesday you would do the session which equates to 3000m pace

then the Thursday you would look to do a 1500m session

you would need to be careful as this could take a great deal out of you

then the weekend only race up to and including 5k

TheEd
ps.. please note, when you do the 2k session, just do the session, don't look to achieve 10k pace times but rather consider doing 5 to 10 seconds per km less .. please ask questions

Hi TheEd,

So just to confirm, my first two weeks would look like the following with my weekly routine:

Monday - Rest
Tuesday - Morning Easy Jog, Evening strength.
Wednesday - Easy jog.
Thursday - 5 x 2km with 90s rest @ 8:20-8:30
Friday - Very easy day & strength.
Saturday - Easy 10km (long run).
Sunday - Easy run.
Monday - Rest.
Tuesday - 6 x 1km with 60s rest @ 3:55-4:00.
Wednesday - Easy run & Strength.
Thursday - Easy Run.
Friday - Rest / Strength.
Saturday - Paced 5km @10km pace.
Sunday - Easy run.

Then next 2 week cycle would be the same except:

Week 1 Thursday - 6 x 1km with 60s rest @ 3:55 (instead of 5 x 2km sessions).
Week 2 Tuesday - 10 x 400m with 60s rest @ 90s (instead of 6 x 1km session).
Week 2 Thursday - 1500m for time.
Week 2 Weekend - Race or Tempo 5km.

If so, you are right and this is going to take a lot out of me. I am not ready for that level of intensity on a rolling two week cycle at the moment.

Best Regards.

Dean.

5km Training - Want to be XC Ready by October - TheEd - 18-03-2019

Hi Dean, yes that would be it

however, you do not have to be stressful about the pace for the quality sessions until you adapt

simply start preparing yourself to achieve higher quality

for now do the sessions but do the pace slower until you begin to adapt

as you come along you can do things which are more specific

the feedback to you will be increased and hopefully we can get results

TheEd

5km Training - Want to be XC Ready by October - dmw9255 - 18-03-2019

Hi TheEd,

Sounds like a plan!!! I have a 5km race on the 27th, so will look to start the first training cycle the week after.

Training for the week:

Tuesday - Easy Cycling and Strength.
Wednesday - Easy Cycling:
Thursday - 8 x 600m @ 2:18 pace, 60s rest between (splits below).
Friday - 6.6km Easy Jog / 5:49/km pace / Ave HR 138bpm.
Saturday - Strength training.
Sunday - 11.5km Easy jog, 5:42/km pace / Ave HR 150 bpm.

Today - Rest. I am very tired today and my HR was elevated during my long jog yesterday, so a day of relaxing.

8 x 600m Splits all done at 15.6km/h on the treadmill with 1% gradient.
Split / Time / Max HR
1 - 2:18 - 170 bpm
2 - 2:18 - 174 bpm
3 - 2:18 - 177 bpm
4 - 2:18 - 179 bpm
5 - 2:18 - 181 bpm
6 - 2:18 - 183 bpm
7 - 2:18 - 186 bpm
8 - 2:18 - 183 bpm

Hard but comfortable.

Best Regards.

Dean.

5km Training - Want to be XC Ready by October - TheEd - 20-03-2019

Hi Dean, how are your calf muscles after the treadmill sessions?

look forward to hearing about the 5k run on the 27th

onwards

TheEd

5km Training - Want to be XC Ready by October - dmw9255 - 20-03-2019

TheEd Wrote:Hi Dean, how are your calf muscles after the treadmill sessions?

look forward to hearing about the 5k run on the 27th

onwards

TheEd

Hi TheEd,

The calf muscles cope very well after the paced sessions. A lot better than they do if outside on paths or roads. The local running track is not as soft and spongy as others I have used, so no benefit to using it, as it is like running on the roads.

I have spent a lot of time over the last 10 months focusing on calf muscle recovery. I have a dedicated foot and calf massager that I use every morning. I also have numerous percussion massagers (one is a hypervolt) I use to get to the really tight parts of the muscles. It has reduced the achilles pain to almost zero from a 7/10 every time I went for a jog or run.
I also think that reducing the paced sessions to once a week, and then doing all my other runs at a very nice easy pace allows the calf muscles to adequately recover and function as they should.

Best Regards.

Dean.

5km Training - Want to be XC Ready by October - TheEd - 20-03-2019

good stuff Dean .. if you able to avoid tight calves you may be able to avoid a lot of lower leg problems

TheEd