10km training goal times

[DRUS]

Hi TheEd,

I'm back into the cycles today after a quick trip away meant I did two weeks of easy runs until I could get back into the swing of things at home.

My recent 5km effort gave me some confidence to take into the 2km session today. Very pleased with the splits; effort level felt relatively comfortable throughout.

Time AHR MHR LHR
07:15 175 182 124
07:16 181 187 128
07:12 184 191 138
07:11 185 192 144
07:04 187 195 137
41:58

The plan from here is to do 2 cycles pre-Christmas before the usual off-period/build up. No specific races coming up, so will likely do a Parkrun after this cycle and perhaps just a time trial after cycle 2.

Cheers,
DRUS

[DRUS]

A very hot and humid morning y'day for the 1km set, summer has arrived early. Looking back, perhaps I could have pushed a bit harder earlier in the session, but at least I kept it consistent.

I clocked my biggest week of kms last week, helped by a 21km long run on Sat. A massage y'day should help with some tightness that was creeping in to the legs.

Time AHR MHR LHR
03:29 167 181 132
03:27 178 187 139
03:29 181 189 147
03:28 185 193 153
03:28 186 193 164
03:25 189 196 162
25:45

[TheEd]

well, as you know .. it is now easy training from day 8 onwards

congrats on the solid session

TheEd

[DRUS]

Hi TheEd,

Training has been going well the last couple of weeks.

2kms: 3:38/km avg
25km long run: 4:45/km at 145 bpm avg (furthest run yet)
1kms: 3:25/km avg

On Sat I gave parkrun a real crack as I mightn't have the chance this coming w'end. PB of 16:56! Super stoked to crack the 17 mark.

The plan now is to finish off this easier week with a parkrun or longer tempo run on Sat, before doing the off period and build-up over the Christmas break. Really keen to take the momentum gained in the last few months into the new year.

Have a good Christmas.

DRus

[TheEd]

very nice Drus .. it is always great breaking the barriers

take your weight and am pulse, so you have a record of your 'fighting weight' to compare when running events in the future

have a good festive season

TheEd

[DRUS]

Hi TheEd,

I've been continuing on your training cycles this year, culminating in a new 10km PB y'day - 35:46. Very nice seeing the progression over 4 years at this event. Next stop, sub 35; a dream 4 years ago seems a possibility now.

2012 40:53
2013 39:42
2014 38:38
2015 35:46

The event was run in torrential rain. Not sure if that helped or hindered, cause it kept me cool but also meant waterlogged shoes and taking it easy on a few corners, downhills etc.

The plan now is to do 1 week easy and 2 weeks build-up, then back on to the cycle leading up to a half marathon in July. I'm loving my running at the moment and am looking forward the next few months training. Race splits below if you're interested.

Thanks again for the training plan and guidance over the years.

Time AHR MHR
03:23.5 170 185
03:40.7 181 192
03:44.6 185 190
03:26.8 182 185
03:34.1 182 184
03:36.6 184 186
03:34.9 185 190
03:36.9 185 189
03:36.0 187 190
03:24.7 186 189
00:07.2 154 191

[TheEd]

excellent DRUS, I did read this originally and then did not reply to the post

your development is good

you can consider maintaining the 1hr runs as easy runs on the days where it is 30 to 40 minutes easy recovery

the extra aerobic will be beneficial

please ask questions if need be

TheEd

[DRUS]

Hi TheEd,

Thanks for the feedback.

I've actually been doing the 1hr recovery runs for the last few years. What are your thoughts around adding doubles in to my routine? Would that also add extra aerobic benefits?

Cheers,
DRUS

[TheEd]

Hi there DRUS, good to know

I don't think you should do doubles until you go sub 35 minutes

you should get to sub 35 on the current workload, and that comes via the Day 3 to Day 8 routine

once you achieve sub 35, we can chat about the doubles

TheEd
ps.. there is plenty more to come, so try to achieve as much on less before moving up the training gears

[DRUS]

Hi TheEd,

Thanks for the feedback. Will do as suggested and stick to the cycles as they sit now.

I've been including 1 or 2 swims a week which I think have been helping, so will keep them in the mix too.

Cheers,
DRUS