10km training goal times

[TheEd]

apologies for the delay (missed this in-between)

advisable to start at the following routine

jump out quick in the first 100m .. immediately settle into a 4 minute rhythm and then from 1k on try to maintain that 4 minutes per k pace

once you get to 7km, you must start working

remember, you must focus on each km to achieve 4 minutes per k and not your overall time

sometimes the nature of the course causes one to slip out of the pace BUT you do not try to make up for that until the last 3k

if you can get this right, then you onto a winner

TheEd

[DRUS]

Hi TheEd,

40:54 - that was my 10km time from the race y'day (splits below). Not under the magical 40min mark that I was aiming for, but I gave all I had. There were a couple of hills that slowed me down and I didn't get the pacing quite right at the start; things to work on in the future...

K | Time | AHR | MHR
1 | 03:49 | 172 | 188
2 | 04:14 | 180 | 186
3 | 04:04 | 186 | 191
4 | 04:13 | 187 | 189
5 | 04:04 | 187 | 191
6 | 04:05 | 188 | 195
7 | 04:14 | 186 | 188
8 | 04:11 | 188 | 193
9 | 04:01 | 190 | 193
10| 03:55 | 191 | 194
Ttl | 40:54 | 186 | 195

Where to from here? I'm keen to continue following your cycles so will do recovery runs today (Mon), Tues and Wed before tackling the 2km session on Thursday. Thanks for your help getting this far

[TheEd]

if it doesn't come right straight away, we keep working on it

aiming at improving the 4 and 5k time, so that the 2k sessions can also speed up

roll into the new routine and provide feedback

you started well and finished well

have you another race planned?

Cheers

TheEd

[DRUS]

Hi TheEd,

I've done the recovery runs as planned Mon,Tues, Wed... now it comes time for the 2km session and it's pissing down with rain and killing my motivation levels.

No, I don't have another race planned so I'm on the lookout for something suitable in a few months time. I say a few months cause the next 8 weeks are hectic on weekends with 30th celebrations (mine included), w'ends away, my bucks day and wedding.

I still want to get faster so I'll be fitting the training in somehow and will report back with my successes and failures.

Cheers

[DRUS]

The stars aligned after that last message. A dinner date had to pull out and the rain eased so I headed out for the 5x2km session. It felt comparatively easy compared to the race last Sunday.

Time | AHR | MHR | LowHR
07:57 | 171 | 185 | 120
07:58 | 177 | 183 | 128
07:54 | 180 | 189 | 131
07:48 | 182 | 189 | 137
07:36 | 186 | 191 | 140

Should I be upping the goal times for this and the 1km session now? My avg pace for my last 5km was 3:46/km.

[TheEd]

nice .. great to see the positive recovery

3.40 to 3.45 per k for the 1k session

start at 3.45 and take it from there

Cheers

TheEd

[DRUS]

Hi TheEd,

I've been doing the recovery runs as per the cycle and the long run on Sunday for just over 16km at 5:37/km at 143bpm avg.

Today's 6x1km session felt good with a bit up my sleeve to push on the last one. It's nice seeing some progress with these sessions.

Time | AHR | MHR | LowHR
03:38 | 172 | 194 | 122
03:37 | 179 | 187 | 138
03:37 | 183 | 191 | 150
03:39 | 186 | 191 | 152
03:39 | 186 | 195 | 155
03:32 | 187 | 193 | 159

This w'end (days 12/13 in the cycle) will be a right off, so was thinking I'd squeeze in the 5km paced run on Friday instead of the Rest and have Sat/Sun off. Can you see any issues with this plan?

Thanks

[TheEd]

that should be OK, just don't get too carried away on the 5k paced

TheEd

[DRUS]

Hi TheEd,

19:04 for my 5km paced run on Friday. It felt good, I stuck to the plan of trying to keep it just under 4min/kms then gave the last one a decent nudge. Happy to see a sub 3:30/km on my watch!

Back to the plan as written now and am planning on trying to set a PB for 5km next Saturday on 'race' day.

Time | AHR | MHR
03:53 | 161 | 171
03:57 | 176 | 180
03:55 | 181 | 190
03:51 | 185 | 187
03:28 | 190 | 193

[TheEd]

excellent going DRUS

enjoy the run down to the next 5km

TheEd