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+--- Thread: 10 K Training Programs for 5 K Specialists (/Thread-10-K-Training-Programs-for-5-K-Specialists--5658)
10 K Training Programs for 5 K Specialists - J.R - 27-02-2023
Good day TheEd,
Starting at sub 55 minute schedule due to persistent stomach virus with toned down version:
Last 3 weeks as follows: 06/02/23 - 26/02/23
Monday 30 minutes
Tuesday 65 minutes
Wednesday 30 minutes
Thursday 45 minutes (includes 2 x 2K @ 5:20 pace)
Friday Off
Saturday 60 minutes
Sunday 30 minutes
Monday 30 minutes
Tuesday 65 minutes (Includes 3 x 1K @ 5:07 pace)
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Pace run 5K @ 27:15)
Sunday 30 minutes
Monday 30 minutes
Tuesday 30 minutes (Includes 3 x 5 min fartlek)
Wednesday 30 minutes
Thursday 30 minutes
Friday Off
Saturday 30 minutes (includes 5K @ 25:38) took it easy as my right hip flaring up from gardening on Thursday.
Sunday Off
I will move onto Sub 50 min..
RE: 10 K Training Programs for 5 K Specialists - TheEd - 27-02-2023
Welcome back JR .. hopefully we can get you moving in the right direction
don't be i a rush to up the training tempo, as it is often better to get results of the easier training before upping the level
here's to future success
TheEd
RE: 10 K Training Programs for 5 K Specialists - J.R - 05-03-2023
Good day TheEd,
Period 27/02/23 - 05/03/23
Monday 30 minutes
Tuesday 60 minutes
Wednesday 30 minutes
Thursday 45 minutes (includes 2 x 2K @ 5:00 pace)
Friday Off
Saturday 75 minutes
Sunday 30 minutes (felt well rested)
RE: 10 K Training Programs for 5 K Specialists - TheEd - 05-03-2023
nice JR .. do you have any heart rate data you would like to share
TheEd
RE: 10 K Training Programs for 5 K Specialists - J.R - 05-03-2023
(05-03-2023, 12:24 PM)TheEd Wrote: nice JR .. do you have any heart rate data you would like to share
TheEd
Hi ThEd,
Easy runs still 120 - 126 taken manually once a week (after each easy run) at pace 06:00 to 06:30 per km (depending on gradient of running surface).
I'm done with HR monitors and run only on feel.
Morning resting HR can be as low as 38 - 52 bpm dependent upon recovery and lifestress, sleep, caffiene intake, etc.
RE: 10 K Training Programs for 5 K Specialists - TheEd - 06-03-2023
Hi JR .. great to hear all going well .. back in the day we worked off the 'rule of thumb' equation of easy run 1 minute slower than current 10k pace up to 1hr or 18k then 20k and more we worked on 90 seconds per k slower than your current 10k pace
enjoy TheEd
RE: 10 K Training Programs for 5 K Specialists - J.R - 12-03-2023
Good day TheEd,
Period 06/03/23 - 12/03/23
Monday 30 minutes
Tuesday 65 minutes (Includes 3 x 1 K @ 4:53 pace)
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Pace run 5 K @ 24:55)
Sunday 30 minutes
RE: 10 K Training Programs for 5 K Specialists - TheEd - 13-03-2023
coming along quite nicely JR
I would recommend increasing the 3 x 1k to 5 x 1k at the same pace (4:50 to 4:53)
how did you feel during the 5k paced
TheEd
RE: 10 K Training Programs for 5 K Specialists - J.R - 13-03-2023
(13-03-2023, 12:43 PM)TheEd Wrote: coming along quite nicely JR
I would recommend increasing the 3 x 1k to 5 x 1k at the same pace (4:50 to 4:53)
how did you feel during the 5k paced
TheEd
Felt in control with the paced run and surprised at the time achieved as it felt slowish / efforless compared to 3 weeks ago.
This Saturday I will go for it ...5K parkrun.
Will up the 3 x 1k to 5 x 1k in the next cycle at same pace as well as 2 x 2K to 3 x 2K.
Keep well
J.R
RE: 10 K Training Programs for 5 K Specialists - TheEd - 16-03-2023
nice .. once you up to 5 x 1k the next step up is 6 x 1k .. no need for further than that and the 3 x 2k is sufficient
have you a 400m track available to you in the future?
TheEd