10km training goal times

[DRUS]

Hi TheEd,

The foot has pulled up well so I was out this morning for my long run - 18.5kms at 5:15/km pace, AvgHR 147. That was about 97mins. Should I be looking to build this towards 2hrs?

[TheEd]

let's build it up to 1:45 for the next long run of the cycle and then increase from there aiming for 2hrs

excellent

have a great weekend

TheEd

[DRUS]

Hi TheEd,
I enjoyed the session today. It wasn't my fastest overall so far (26:26), but I was able to push home to finish with my quickest split in the 1km sessions.

My next race is a little 5km corporate run next Thursday 1 Nov. To bring the cycle in line with this, I was thinking I'd skip this weekend's runs (paced and 1hr easy) and bring next week forward by two days, ie. easy run Sat and 400s on Sun. What do you think?

Time | AHR | MHR | LHR
03:40 | 172 | 180 | 135
03:37 | 178 | 184 | 137
03:37 | 181 | 192 | 151
03:35 | 181 | 188 | 148
03:36 | 185 | 191 | 160
03:27 | 184 | 191 | 156
26:32 | 160 | 192

[DRUS]

Hey TheEd,
Just checking, does that little rejig of the cycle in the last post sound reasonable?
Tks

[TheEd]

apologies Drus .. yes .. bring the runs forward but instead of the 400m session consider doing

3 x 5 minutes @ anticipated race pace with 3 minutes easy in-between

if session too easy drop the 3 minutes easy to 2 minutes easy in-between

have a great weekend

TheEd

[DRUS]

Okay, sounds good. Thanks

[DRUS]

Hi TheEd,

I'm pleased to report the 5km race went well yesterday - 17:51. Super stoked to run sub-18!!! The winning time was 15:42.

On Sunday I had to work pretty hard to run 3:45/km pace in the 3x5min session. Add this to a 5km course which included a couple of little hills/bridges and tight turns meant I'd talked myself into being happy with a mid-18 time.

I ran watchless again, not by design... it's light must have turned on when I put it in my bag and stayed on all day killing the battery. The pace was pretty hectic at the start, I'm guessing the first km would have been a low 3min as the first 100m was down hill.

The finish crept up on me quickly, I would have liked to push harder over the final 500m but turned a corner near the end and the finish line was right there only leaving a 30 meter sprint home.

I ran an easy 8km this morning to help the recovery and was thinking a rest day might be in order tomorrow before getting back in sync with the cycles on Sunday.

Thanks again for your help.

[TheEd]

nice going DRUS .. when you run sub 18 for the first time it creates a number of possibilities for what you can do over the 10km

congrats :great:

TheEd

[DRUS]

Hi TheEd,

My 2km session today was humbling. After my fast (for me) 5km I was full of confidence and aiming for 3.45/kms, 7:30 splits. The first three reps were comfortably hard, then I set out for the fourth rep and just couldn't get my legs turning over fast enough.

I wanted to finish the session so I shuffled through the fifth rep in an embarrasingly slow time; confidence now deflated.

Like you've said before, bad days/sessions happen, I'm just glad it didn't happen on race day and am now looking forward to redeeming myself in the 1kms!

Time | AHR | MHR | LHR
07:28 | 178 | 190 | 125
07:33 | 185 | 192 | 131
07:34 | 188 | 194 | 147
08:09 | 186 | 190 | 147
08:38 | 184 | 189 | 146
45:22 | 167 | 194

[TheEd]

Hi Drus .. a learning experience .. we must stick to the planned times for the sessions because we run well on one day we don't change the format as the sessions are training experiences to develop the ability to race better

not sure whether you understand this, please ask for clarity

onwards and forwards

TheEd