10km training goal times

[DRUS]

Hi TheEd,

A solid 2km session for me today. I was feeling nice and comfortable in the cooler weather and was able to push below the 3.30/km mark for the final two reps. Next step is to get them all to that level.

Time AHR MHR LHR
07:07 171 182 120
07:05 180 186 127
07:06 183 189 137
06:59 185 191 142
06:54 187 194 139

I am working towards a 10km event on 24 May where I am hoping to crack the 35 minute mark.

Cheers,
DRUS

[TheEd]

moving in the right direction

what distance are you covering on your long run?

1k session should be good

on we go

TheEd

[DRUS]

I ran 17km on the Tuesday longer run (80mins), with plans to do 20km on Sat and then build from there over the next few cycles.

[DRUS]

Hi TheEd,

1km session went really well today; I was aiming for around the 3:20 mark and was pretty much on target allowing for a headwind on the way out.

I surprised myself with 3:11.6 for the last rep, and am feeling pretty chuffed to see that split. Looking forward to stringing a few of those together down the track.

Time AHR MHR LHR
03:21 182 205 127
03:17 184 200 133
03:23 181 192 147
03:18 180 189 147
03:22 182 189 156
03:12 183 191 145

Cheers,
DRUS

[TheEd]

you certainly developing in the right direction

how many build-ups have you been on since starting on the program?

http://www.time-to-run.com/training/10k/buildup.htm

TheEd

[DRUS]

I seem to do the build-up around 3 times a year, so about 10 times since starting back in Jan '12.

[TheEd]

things are certainly looking good again

TheEd

[DRUS]

Hi TheEd,

Some pleasing progress in my 2km session today:

Time AHR MHR LHR
07:01 178 198 115
06:54 178 187 126
06:58 180 187 125
06:55 180 192 130
06:54 183 195 128
40:42

Prior to this, I did the paced 5km relatively comfortably in ~17:20. Then last Sat I did 8km at 10km goal pace last Sat but was a bit off the pace, 3:35/km, compared to my goal 3:30/km pace. So was glad to see my times back on the right track today.

Cheers

[TheEd]

nice DRUS . what length is your longest run; time and distance

after the build up, would you be able to maintain an easy run of 1hr during the week, instead of the 30 to 40 minutes for example?

definite progress

TheEd

[DRUS]

Hi TheEd,

Planning on 23km tomorrow, should be about 1:45. My longest was last year, 25km in 2hr, which I'm building back up to.

I'm currently doing the easy runs as 1hr and am increasing the longer run on day 1 of the cycle to 90mins. Did 18km in 1:25 this week.

Really enjoying my running at the moment; it's starting to get a bit cooler here in Australia so that's helping keep the paces quickening.

Cheers,
DRUS