10km training goal times

[DRUS]

Hi TheEd,

5km 'paced' run today in 18:38 in perfect conditions at Park Run. As per plan I gave it a fair nudge. Very happy to see another PB and think there's still room for improvement - maybe not play it so safe in the middle km's.

Time | AHR | MHR
03:40 | 174 | 189
03:54 | 182 | 188
03:50 | 187 | 194
03:48 | 191 | 193
03:26 | 193 | 195 (This might be a generous split, my GPS said it wasn't quite a km)

[TheEd]

nice going DRUS .. as you develop you will get more experience to jump out quick .. level out the middle km's and knock down the last few km's in the 10k

so good to develop that strategy in your 5k runs

with your 10k improvement the 5k will improve

and it will set you up for the distances over 10k if ever you look to run them

enjoy

TheEd

[DRUS]

Hi TheEd,

I went to the local tartan track today for the first time and loved it; the surface made it a lot easier to run on. It was great knowing the distance to run too, especially for today's 10x400m. Details below:

Time | AHR | MHR | RestHR
01:20 | 143 | 170 | 123
01:18 | 160 | 176 | 124
01:18 | 162 | 180 | 133
01:17 | 167 | 181 | 138
01:16 | 169 | 183 | 141
01:14 | 173 | 187 | 152
01:16 | 175 | 187 | 149
01:17 | 177 | 191 | 149
01:15 | 178 | 188 | 157
01:12 | 180 | 189 | 155

A couple more lighter sessions now before another 5km time trial in a few days.

[TheEd]

make sure to focus on recovery as your 400m times look on the swift side

calf muscle recovery most important

TheEd

[DRUS]

Hi TheEd,
It turns out my calves weren't too sore after going too quick for the 400ms... my lower back however was particularly tight. It seemed to loosen up after a couple of lighter runs.
I've just had a few days off during a w'end away, but keen to do one more cycle before going into the Off Period. So 5x2km t'row night targeting 7:40s.

[TheEd]

you don't have a race you can do before going to the off period?

TheEd

[DRUS]

Unfortunately not. My wedding falls on the next race day in the cycle so I can do another 5K park run or 10k time trial the weekend before.

[TheEd]

Hi DRUS .. you can give the Park Run a hammer

practise the routine .. jump out quickly the first 100m .. settle into a rhythm .. then run next 2 k evenly and put the hammer down the last 2 k

will be interesting to see the result

enjoy

TheEd

[DRUS]

Ok, will do.

Did the 2kms today, was aiming for 7:40s but found it tougher than the last cycle (although that was hard too, but quicker). I just couldn't find the extra gear I was hoping to for the last couple.

Time | AHR | MHR | LowHR
07:47 | 175 | 184 | 125
07:40 | 183 | 190 | 136
07:44 | 185 | 193 | 142
07:49 | 187 | 193 | 151
07:43 | 189 | 196 | 141

Again, tks for the feedback and advice, it's very much appreciated.

[TheEd]

OK .. do check your am pulse for the next few mornings

you are planning on coming down so it may all be the right timing

let me know how things go

Cheers

TheEd