10K Training Plans

[glenn10]

this is good if it shows you the value of having something in the tank, as you progress, your overall pace judgement will improve

nice going, lots to look forward to

so, what pace for the 2k session on Thursday, do you have in mind?

TheEd

This was my last 5 x 2K session:
1 - 8:06 (4:03) - 194 BPM
Rest - 128 BPM
2 - 8:18 (4:09) - 194 BPM
Rest - 133 BPM
3 - 8:23 (4:12) - 195 BPM
Rest - 146 BPM
4 - 8:32 (4:16) - 196 BPM
Rest - 152 BPM
5 - 8:28 (4:14) - 198 BPM

Which works out at about 4:10/km, I therefore think I should aim for 4:00/km and see where that takes me?

[glenn10]

Today's 5 x 2K session:

Repetition - Time (pace/km) - Average Heart Rate
1 - 8:01 (4:00) - 198 BPM
Rest - 133 BPM
2 - 8:03 (4:01) - 199 BPM
Rest - 138 BPM
3 - 8:08 (4:04) - 199 BPM
Rest - 146 BPM
4 - 8:09 (4:04) - 199 BPM
Rest - 148 BPM
5 - 8:15 (4:07) - 197 BPM

Very happy 41:47 when I last did this 3 weeks ago, 40:36 this time...

[glenn10]

So, just thought I'd update with how this run through the cycle is going overall.

The 5x2 session felt really good - and nearly had it down to 4:00/KM. Gained 1 minute 11 seconds from when I did the session three weeks ago (40:36 vs 41:47); which means I should be able to go sub 40 on the 'important' cycle before the Half Marathon next time round...

Additionally, made my 2 hour run slightly longer (23KMs), as this will likely be the longest run before I hit the Half Marathon in five weeks time... Again, fastest mile was the last mile...

Am thinking between 3:50 and 4:00 for the 1K's on Tuesday - how does that sound?

Sub 40 10K - Second Cycle
12th 60 to 70min easy distance - 6.1 miles - 67:25 (11:03/mile) - 149BPM
13th 60min easy run - 5.1 miles - 56:56 (11:02/mile) - 147 BPM
14th 5x2k R90 - 8:01, 8:03, 8:08, 8:09, 8:15 - 187 BPM
15th Rest
16th longest run – 13.6 miles - 2:22:53 (10:25/mile) - 161 BPM
17th easy day of 60min running - 59:53 (10:36/mile) - 144 BPM
18th easy day of 10k running – relaxed
19th start with 6x1k R60 Pace TBC
20th easy day of 60min running
21st easy day of 1hr running
22nd Rest
23rd 5K paced run – Pace TBC
24th 1hr easy run
25th easy day of 60min running
26th start with 10 x 400m R 60 Pace TBC
27th easy day of 60min running
28th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
1st Rest
2nd Race day up to 15K

[TheEd]

the 1k pace is normally 10 seconds per k faster than the 2k pace

so yes, 3.50 to 4 minutes per k

you looking consistent and strong

TheEd

[glenn10]

So, another comparison now that I've done the second cycle of 6 x 1K:

FIRST CYCLE - 4:00 - 4:10
Repetition - Time - Average Heart Rate
1 - 3:56 - 188 BPM
Rest - 131 BPM
2 - 4:08 - 195 BPM
Rest - 144 BPM
3 - 4:04 - 197 BPM
Rest - 147 BPM
4 - 4:11 - 197 BPM
Rest - 151 BPM
5 - 4:23 - 196 BPM
Rest - 152 BPM
6 - 4:20 - 199 BPM
Total: 25:06

SECOND CYCLE - 3:50 - 4:00
Repetition - Time - Average Heart Rate
1 - 3:50 - 194 BPM
Rest - 150 BPM
2 - 3:49 - 199 BPM
Rest - 115 BPM
3 - 3:55 - 199 BPM
Rest - 148 BPM
4 - 3:56 - 201 BPM
Rest - 152 BPM
5 - 3:56 - 199 BPM
Rest - 153 BPM
6 - 3:59 - 200 BPM
Total: 23:25

I was amazed how easy I found the session - 1:41 quicker over 6K just three weeks apart! On top of that, even having run 23KM on Sunday, I genuinely think I could've run all of them faster... Although heart rate I guess says differently! To put into perspective how easy it felt, I timed my watches stopwatch when I got home to check it wasn't broken :laugh:

Feeling very good!

[TheEd]

it certainly looks good, now for you not to burn off the gain before the race

settle back and then we can look to have a little tester the end of this cycle

grand to see the progress

TheEd

[glenn10]

it certainly looks good, now for you not to burn off the gain before the race

settle back and then we can look to have a little tester the end of this cycle

grand to see the progress

TheEd

Completely agree - my focus for the long runs is now to just keep my heartrate as close to 140BPM as possible. Plan is to do Saturday's 5K between 19:10 and 19:59; and then again to do the 10 x 400M no faster than 1:26 again. Was then thinking my 'race day' on the 2nd to be the same 5K time trial course as I've done before, with the hills!

Sub 40 10K - Second Cycle
12th 60 to 70min easy distance - 6.1 miles - 67:25 (11:03/mile) - 149BPM
13th 60min easy run - 5.1 miles - 56:56 (11:02/mile) - 147 BPM
14th 5x2k R90 - 8:01, 8:03, 8:08, 8:09, 8:15 - 187 BPM
15th Rest
16th longest run – 13.6 miles - 2:22:53 (10:25/mile) - 161 BPM
17th easy day of 60min running - 5.65 miles - 59:53 (10:36/mile) - 144 BPM
18th easy day of 10k running – 5.15 miles - 57:43 (11:11/mile) - 138 BPM
19th start with 6x1k R60 -3:50, 3:49, 3:55, 3:56, 3:56, 3:59 - 187 BPM
20th easy day of 60min running - 5.14 miles - 58:16 (11:19/mile) - 142 BPM
21st easy day of 1hr running
22nd Rest
23rd 5K paced run – 19:10 to 20:00
24th 1hr easy run
25th easy day of 60min running
26th start with 10 x 400m R 60 1:26
27th easy day of 60min running
28th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
1st Rest
2nd Race day up to 15K

[TheEd]

good stuff

:great:

TheEd

[glenn10]

Went a little too easy on the 5K today - lost 10 seconds on the first lap due to the wind, and the track being very slippery on the back straight; and then in my head just heard you telling me not to leave all my speed on the track! Finished with an easy 20:25 - impressed that I effectively ran this at my 10K PB time and didn't hit maximum heart rate at any point!

Sub 40 10K - Second Cycle
12th 60 to 70min easy distance - 6.1 miles - 67:25 (11:03/mile) - 149BPM
13th 60min easy run - 5.1 miles - 56:56 (11:02/mile) - 147 BPM
14th 5x2k R90 - 8:01, 8:03, 8:08, 8:09, 8:15 - 187 BPM
15th Rest
16th longest run – 13.6 miles - 2:22:53 (10:25/mile) - 161 BPM
17th easy day of 60min running - 5.65 miles - 59:53 (10:36/mile) - 144 BPM
18th easy day of 10k running – 5.15 miles - 57:43 (11:11/mile) - 138 BPM
19th start with 6x1k R60 -3:50, 3:49, 3:55, 3:56, 3:56, 3:59 - 187 BPM
20th easy day of 60min running - 5.14 miles - 58:16 (11:19/mile) - 142 BPM
21st easy day of 1hr running - 5.17 miles - 57:55 (11:12/mile) - 141 BPM
22nd Rest
23rd 5K paced run – 20:25 (6:34/mile) - 191 BPM
24th 1hr easy run
25th easy day of 60min running
26th start with 10 x 400m R 60 1:26
27th easy day of 60min running
28th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
1st Rest
2nd Race day up to 15K

[TheEd]

great you have finished feeling positive

moving in the right direction

TheEd