10K Training Plans

[glenn10]

That all seems to make sense to me - when you say 'no need to truly go quicker for now', am I correct in interpreting that I should be aiming to do the same time over the 2Ks and 1Ks that I did in the second cycle? And then just aim to run the last 2K faster for both, if I can?

Also, does the 6 x 1 minute also have an easy 30 minutes before, so 30 minutes easy, 1 minute at race pace, 1 minute easy, 1 minute at race pace etc?

So, something like these:

Sub 40 10K - Third Cycle
5th 70min Easy
6th 60min Easy
7th 5x2k R90 - Aim: 4 x 4:00/KM, 1 x 3:55/KM
8th Rest
9th 2 hours to 25KM Easy
10th 60min Easy
11th 60min Easy
12th 6x1k R60 - Aim: 4 x 3:50/KM, 2 x 3:45/KM
13th 60min Easy
14th 60min Easy
15th Rest
16th 5K paced run – 19:10 - 20:00
17th 60min Easy
18th 60min Easy
19th 3 x 1600M Pace TBC, 3 Minutes Easy
20th 30 minutes easy
21st 30 minutes easy with last 5 minutes enjoyably quicker
22nd 30 minutes easy, then 6 x 1 minute session, 1 minute easy
23rd Rest
24th Race day - Hastings Half Marathon

[TheEd]

correct .. you have read that right .. you can run the last 2k quicker and the last 2 x 1k of that session quicker .. by 5 seconds per k

you want to come out of this cycle feeling top of your game

with the 6 x 1 minute fast / slow .. you look for a 10 minute warm up and the session followed by a 5 to 10 minute warm down

the 1 minute is normally at the anticipated race pace (the upcoming event), so you just get going before you stop

the session is to make you feel mentally prepped to race, you not meant to go flying

please ask further questions, if needed

TheEd

[glenn10]

Awesome - sounds good, and the fact that it doesn't look like I need to go any faster on this cycle gives me the confidence that we're looking well on course for the 1:30 target too :great:

Will report back after the 2K session tomorrow

[glenn10]

Had to give it a little bit more today than I was expecting, as the entire inside lane of the track was flooded, and the wind on the back straight was not particularly helpful. Adapted the plan a bit and aimed to do each cycle between 3:55/KM and 4:05/KM, and decided against giving the last 2K anything any faster as felt that I'd done enough to run as fast as I did against the wind.

Another 31 seconds sliced off the 10K time... And an amazing 1:42 improvement in just six weeks... I'd say we're in good shape :jester:

FIRST CYCLE - 4:10 - 4:20 PER KM
Repetition - Time (pace/km) - Average Heart Rate
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

SECOND CYCLE - 4:00 - 4:10 PER KM
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

THIRD CYCLE - 3:55 - 4:05 PER KM
Repetition - Time (pace/km) - Average Heart Rate
1 - 7:52 (3:56) - 199 BPM
Rest - 129 BPM
2 - 7:58 (3:59) - 202 BPM
Rest - 146 BPM
3 - 8:03 (4:02) - 202 BPM
Rest - 148 BPM
4 - 8:06 (4:03) - 201 BPM
Rest - 152 BPM
5 - 8:06 (4:03) - 202 BPM

Total
Week 1 - 41:47
Week 2 - 40:36 [-1:11]
Week 3 - 40:05 [-0:31]

[TheEd]

nice going Glenn .. try not to become too analytical about the improvement, if you able to do the sessions and the long run is comfortable then things are on target

by checking and seeing if all things are right you can create a negative scenario in the making .. you in shape, now unlock the intensity on the mind and let things be as you roll down towards the race

closer towards the race you can think about your shape again

please ask for clarity on this, if need be

looking good

TheEd

[glenn10]

Thanks Ed - I have always been a 'confidence' runner, in that if I know I am able to run, say 10K in 43 minutes, because I know that I can do that and it then becomes 'easy'. I guess that conversely, as you're shielding me from, if I then don't have such a good session, the mental block can prevent me from then believing I can do better the next time... Sports psychology is a marvelous thing!

Did the long run today, ended up being exactly 13.1 miles, and was nice and easy - almost around the Hastings half course again, just cutting a dangerous bit of road out (the big hill); and replacing with a longer hill. Knees are a little sore this evening, but nothing that a good nights sleep and an easy 1 Hour tomorrow won't loosen up and not concerned as would expect to be a little tender running that distance, regardless of speed.

Sub 40 10K - Third Cycle
5th 70min Easy - 5.58 miles - 62:29 (11:11/mile) - 143 BPM
6th 60min Easy - 5.1 miles - 58:46 (11:27/mile) - 143 BPM
7th 5x2k R90 - 7:52, 7:58, 8:03, 8:06, 8:06 - 189 BPM
8th Rest
9th 2 hours to 25KM Easy - 13.1 miles - 2:16.40 (10:25/mile) - 154 BPM
10th 60min Easy
11th 60min Easy
12th 6x1k R60 - Aim: 4 x 3:50/KM, 2 x 3:45/KM
13th 60min Easy
14th 60min Easy
15th Rest
16th 5K paced run – 19:10 - 20:00
17th 60min Easy
18th 60min Easy
19th 3 x 1600M Pace TBC, 3 Minutes Easy
20th 30 minutes easy
21st 30 minutes easy with last 5 minutes enjoyably quicker
22nd 10 minutes easy, then 6 x 1 minute session, 1 minute easy, then 10 minutes easy
23rd Rest
24th Race day - Hastings Half Marathon

[glenn10]

Found the 6 x 1K session a bit harder today; mainly due to very strong wind taking it out of me! Ended up not pushing the final 2K for that reason - and managed to keep nice and consistent and very similar to the last session (7 seconds slower), despite the extra difficulty, but heart rate was lower for the first few, and higher for the last few so probably ran it about right!

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

THIRD CYCLE - 3:50 - 4:00
Repetition - Time - Average Heart Rate
1 - 3:53 - 189 BPM
Rest - 138 BPM
2 - 3:52 - 195 BPM
Rest - 133 BPM
3 - 3:54 - 199 BPM
Rest - 144 BPM
4 - 3:57 - 199 BPM
Rest - 148 BPM
5 - 3:59 - 200 BPM
Rest - 156 BPM
6 - 3:57 - 201 BPM
Total: 23:32

So, nearly into our final week, with just the 5K session this weekend at any speed and the 3 x 1 mile session next week to decide the pace. What is the aim of the 3 x 1 mile session, presuming it's quite an easy session with the race 5 days later?

[glenn10]

A few more easy runs down, and a rest day scheduled for tomorrow - all feeling very positive and very easy at the moment.

I guess my only questions prior to the Half Marathon in 10 days time will be as follows:

1) What pace should I attempt the 3 x mile session next Tuesday? Is this supposed to be at race pace (6:51/mile), or slightly easier?

2) What is the best way to go for the race? I know alot earlier in the thread I shared my previous HM KM splits and we agreed that I went off far too quickly - which at Hastings is a big no-no, as the profile of the course is as follows:


One of the major plus points of the race is that there is a 1:30 pacemaker who runs the course. I don't know what you think, but I was thinking of going with the pacemaker for as long as possible up the hills at the start, and to try and pick up if I have anything left at 8 miles with the aim to put a gap between the pacemaker and myself before the flat final 3 miles... If I do this, one thing that would help me with judging the pace up the hills is a heartrate to be trying not to go above - I know from the past 5 months that my heart rate can get up to 206 BPM - I'd be guessing there must be a % of this that would push me into anaerobic rather than aerobic exercise, and that I'd want to stay in the latter?

I'm going to thank you in advance for all of your help for my 6th attempt at this race - I have never gone into a race feeling so well prepared. To use a metaphor, I think I'm going into this race with a full set of tools, whereas in previous years I may have had a toolbelt and a spanner or two, but nothing more! I couldn't have done it on my own, so thank you :notworthy:

[glenn10]

Ed - I've had a look across the site for the pace to run the 3 x 1600 tomorrow, the best I can guess from the 31 minute/10K plan is that it should be run half way between my 6 x 1K and 5 x 2K pace?

So, seeing my last 1K's were at 3:55 and the last 2K's were around 4:00, should I be aiming for 3:57/KM (6:21/mile)?

Could you confirm if this is correct and suitable owing to the race being on Sunday?

[TheEd]

sorry Glenn .. run the 1600m session at 10k pace with 3 minutes in-between

or

run it at half-marathon pace with 90 second Rest in-between

hope this helps and happy to read how positive you feeling

TheEd
ps.. run with the pacemaker for as long as you can, if you feel that you putting too much effort on the uphill then back off keeping an eye on pacemaker and then slowly edging back onto them on the way down .. from the nature of the course, it does not look wise to put too much effort in on the climb .. a lot of time can be made up on the downhill if don't blow a gasket