10k Training Advice

[jd912]

Hi theEd,

I'm off cycle at the moment as I've had back to back races.

The last 1k (R60) session was on Wed 11th April (on 400m track):

1. 3:34
2. 3:40
3. 3:38
4. 3:39
5. 3:41
6. 3:41

The last 2k (R90) session was on Fri 16th March (on road, there & back measured by Garmin):

1. 7:46
2. 7:46
3. 7:38
4. 7:39
5. 7:39

Regards
Joe

[TheEd]

OK .. what is next in your training plans .. your 10k race was quicker than the 2k pace

TheEd

[jd912]

Hi theEd,

I think it's easier to go quicker in a race due to adrenalin plus I wear lightweight racing shoes.

I'll just keep trying to knock about 5 secs off my interval times.

By the way, I did a hilly offroad 10k on Sunday & my time was 39:15. One of my calves tightened up at about 3k so I didn't push it all out. Not so confident of beating 36 mins at end of May now though

[TheEd]

'norty norty' ..

will have to wait and see for now and not look too far ahead

:jive:

TheEd
ps.. hope it clears up quickly

[jd912]

Just thought I'd post latest 2k session results for the record:

I completed these intervals on 400m track for the first time & found it easier to keep pace steady.

1. 7:31 (Max HR = 159) ( HR after 90 secs = 119)
2. 7:30 (161) (113)
3. 7:29 (162) (116)
4. 7:27 (163) (117)
5. 7:21 (163) (117)

So I will try to aim for 3:30 for the 6 x 1km session.

[TheEd]

nice 2k session .. for the 1k 5.35 to 3.30 should be fine

TheEd
ps.. have you had any aches and pains?

[jd912]

Hi theEd,

I have no aches or pains, thanks for asking.

My 6*1km intervals (on track) were really tough this time:

1. 3:33 (Max = 166) (After 60secs rest = 127)
2. 3:29 (166) (128)
3. 3:30 (166) (138)
4. 3:32 (167) (140)
5. 3:32 (167) (143)
6. 3:37 (166) (140)

They were so much harder than the 2Ks last week. Must have had an off day, as the weather was perfect.

Cheers
Joe

[jd912]

Hi theEd,

Just a quick question concerning my 5k paced on Sunday.

I'm thinking on running this on the track - what time would you suggest I aim for?

Thanks
Joe

[TheEd]

a paced sub 19:30 run ..

no need to go quicker for now

if you feeling good come the last km you can go faster

enjoy

TheEd
ps.. watch your am pulse to see that it is not elevated

[jd912]

Hi theEd,

Did the 10k race in 36:53. I'd put on 5 lbs since my last race so I was quite pleased.

Here are my split times:
3k 10:48
5k 18:04
8k 29:20
10k 36:53

My next race is a 4.5 miles and it is due to fall on the day when I would normally do my 10x400 session. Think that would be ok? Or how would I adjust the cycle?

Cheers
Joe