10K Training Plans

[glenn10]

Another easy run today - all feeling nice and loose :yes:

Going to go through the last week of the 2nd cycle, before then running through the 3 weeks for the 3rd and final time before my race. Is there anything I should change, or are we good as we are?

May also have some questions regarding nutrition as well, if you have any advice regarding that?

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 - 5.3 miles - 56:19 (10:37/mile) - 144 BPM
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]

you alright with your progression, if you feeling easy in the 2k and 1k session then simply run the last 2k harder and the last 2 x 1k quicker

finish off feeling satisfied

as for nutrition, consider looking here (see link) to start

Sports Nutrition - http://www.time-to-run.com/nutrition/

then let me know your thoughts and further questions from there

TheEd

[glenn10]

Thanks TheEd - I'll have a look through all of that this weekend and get back to you with any questions on it, if that's okay?

Did the 10 x 400M session again today, was aiming for 1:25 per 400, but was actually a bit quicker - and was 27 seconds faster than three weeks ago:

FIRST CYCLE - 1:26 (Target 14:20)
Repetition - Time - Average Heart Rate
1 01:34 (6'26"/mi) 179BPM
Rest 121BPM
2 01:29 (6'27"/mi) 188BPM
Rest 133BPM
3 01:26 (6'27"/mi) 193BPM
Rest 130BPM
4 01:24 (6'09"/mi) 196BPM
Rest 141BPM
5 01:27 (6'19"/mi) 197BPM
Rest 134BPM
6 01:27 (6'23"/mi) 198BPM
Rest 137BPM
7 01:29 (6'29"/mi) 198BPM
Rest 136BPM
8 01:27 (6'15"/mi) 199BPM
Rest 139BPM
9 01:26 (6'13"/mi) 200BPM
Rest 146BPM
10 01:26 (6'16"/mi) 200BPM
Total - 14:35

SECOND CYCLE - 1:25 (Target 14:10)
Repetition - Time - Average Heart Rate
1 1:28 (5'55"/mi) 181BPM
Rest 132BPM
2 1:24 (6'10"/mi) 189BPM
Rest 140BPM
3 1:23 (5'59"/mi) 193BPM
Rest 138BPM
4 1:24 (6'10"/mi) 195BPM
Rest 143BPM
5 1:27 (6'16"/mi) 196BPM
Rest 147BPM
6 1:26 (6'41"/mi) 198BPM
Rest 144BPM
7 1:24 (6'13"/mi) 198BPM
Rest 149BPM
8 1:25 (6'20"/mi) 199BPM
Rest 152BPM
9 1:25 (6'16"/mi) 200BPM
Rest 155BPM
10 1:22 (5'58"/mi) 202BPM
Total - 14:08

[TheEd]

great stuff Glen

[glenn10]

So, the plan for Saturday's 'race day' is to either do the 5K hill course I have at home - which I did at the end of the first cycle, or to do a 4K time trial on the track. Happy to do either, just wondering which would be most beneficial? I'm leaning towards the 4K time trial as I really feel ready to attack something fast :-P

Once I've done this, I have 22 days until the Half Marathon; and obviously a 21 day training cycle - it has worked quite well for me starting the cycle on the Tuesday. What's the best way of stretching the cycle to fit? Would it just be to add an extra 1 hour easy run between the 10 x 400M and the 30 minute easy 6 x 1 fast session (days 16 and 17)?

[TheEd]

4k it shall be then

as for the last week, we will approach this when we get closer, normally we add an extra 'complementary' run in during the week

Cheers

TheEd

[glenn10]

In the end, I didn't get to the track for the 4K time trial and instead had the third shot at my 5K hill course. Results speak for themselves really:

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm
Week 3 - 4:14 187bpm
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm
Week 3 - 3:53 183bpm
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm
Week 3 - 4:06 188bpm
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm
Week 3 - 4:40 196bpm
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm
Week 3 - 4:46 206bpm

Total
Week 1 - 22:12
Week 2 - 22:17 [+0:05] 1337
Week 3 - 21:39 [-0:33] 1299

38 seconds faster than three weeks ago over the same course... Which over the half marathon probably works out nearly 3 minutes faster... :wow:

The most amazing thing about this though was on week 1 I decided to go out as fast as possible, and then crash and burn. On week 2 I decided to go out easy, and then really hit the final hills hard. This week I decided to run it 'properly', and was only 2 seconds slower than if I took the best KM from week 1 and week 2 for each KM... That's how I now I have really kicked on!

[TheEd]

good stuff Glenn .. now keep it all together and you can look forward to the race with confidence

nice going

TheEd

[glenn10]

Right, so the third and final cycle is almost upon us... I'm leaving the last few days blank so we can fiddle to make everything fit then

How do the speeds for the track sessions look? I've taken the improvement between the first and second cycles for the 2K's and then built everything around this as with your suggestions before. The 400s seem a bit slow (as I was around 1:25 last cycle), but is this because of how close they are to the race?

Sub 40 10K - Third Cycle
5th 70min Easy
6th 60min Easy
7th 5x2k R90 - Aim: 39:25/10K (3:56/KM)
8th Rest
9th 2 hours to 25KM Easy
10th 60min Easy
11th 60min Easy
12th 6x1k R60 - Aim: 3:46/KM
13th 60min Easy
14th 60min Easy
15th Rest
16th 5K paced run – 19:10 - 20:00
17th 60min Easy
18th 60min Easy
19th 10 x 400m R60 - Aim: 1:26/400M
20th TBC
21st TBC
22nd TBC
23rd TBC
24th Race day - Hastings Half Marathon

[TheEd]

in a way there is no need to truly go quicker for now, however if you feeling good on the last 2k then you can consider upping the pace by 5 seconds per km

same would apply to the 1k session

the 10 x 400m session we will change to 3 x 1600m with 3 minutes easy in-between, we shall also discuss the pace for the 1600m closer to the training

the last few days run down will be as follows

Wed: 30 minutes easy
Thur: 30 minutes easy with last 5 minutes enjoyably quicker
Fri: 6 x 1 minute session
Sat: Rest
Sun: Race: Half

please let me know your thoughts

Thanks

TheEd