10K Training Plans

[glenn10]

Thank you very much - all much appreciated! I will likely do tomorrow's session at target HM pace in that case - get my eye in with that!

I think an easy opening half of the race is definitely the plan - let long, rested legs carry me home :great:

I've been told that it's possible to do the big uphill mile in 7:33 and still come out with a 1:29 (been speaking to a very strong hill runner who must've gone past me at half way last year, who said he then managed a 6:22 and 6:17 on miles 8 and 10!).

All in all, I think I'm going to do it this year... I feel ready to make the step!

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

[glenn10]

Well... that massively didn't go to plan. Got a stitch in the warm-up which then came back barely 1/2 mile into the race. Lost 30 seconds/mile over the first five miles on my target pace, getting through 5 miles at 37 minutes; and then pretty much realised it was game over and jogged to the finish.

Gutted, again. Not sure what I'm doing wrong with the transition from 10K to Half Marathon, but I'm very disappointed this evening.

[glenn10]

Right, so I've had a few days off to give me time to mentally recover from Sunday. The more I think about the race, the more I believe I did everything right with training, I am literally going to put the race down as one of those things, and just forget about it. I'm not going to make excuses, I think I trained well, and the stars just didn't align.

I don't know if you agree, but I think the confidence of running a few low-key Park-runs may cheer me up a little bit, so I'm going to propose starting the 10K cycle again from a 60 minute easy run tomorrow, do the track session on Thursday and Tuesday, and then do a Parkrun on Saturday 6th April.

27th 60min Easy
28th 5x2k R90 - Aim: 4 x 4:00/KM, 1 x 3:55/KM
29th Rest
30th 2 hours to 25KM Easy
31st 60min Easy
1st 60min Easy
2nd 6x1k R60 - Aim: 4 x 3:50/KM, 2 x 3:45/KM
3rd 60min Easy
4th 60min Easy
5th Rest
6th 5K Parkrun

I'd then propose to carry on the schedule, and use the 'race day' as another 5K Parkrun.

7th 1hr easy run
8th easy day of 60min running
9th start with 10 x 400m R 60 Pace TBC
10th easy day of 60min running
11th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
12st Rest
13th 5K Parkrun

I think we could then get a feeling of where I am - I'd be amazed if I did not do the Parkruns in low 19's or high 18's - I feel in such good shape, which is why Sunday has come as such a shock!

[TheEd]

Hi Glenn .. are you not able to find another half marathon somewhere, as you have done the training and it would be a waste to not have a race?

sorry to hear about the stitch

TheEd
ps.. for some reason, only saw this post now

[glenn10]

Hi Glenn .. are you not able to find another half marathon somewhere, as you have done the training and it would be a waste to not have a race?

sorry to hear about the stitch

TheEd
ps.. for some reason, only saw this post now

There is a half marathon on a lapped course (I ran a 42/10K on the course last year, so its not mega fast, but was my fastest 10K last year) on Sunday 7th April. How does that sound, and should I approach using the final 10 days of the previous HM plan?

[glenn10]

Managed to badly blister my right foot on the first major run after the failed 90 minute HM attempt. Since then I have just been doing the 60 minute easy sessions; with a 90% 5K on each Saturday (around 20 mins). Am thinking of doing one more Parkrun this Saturday, but at about 90% again.

I think the aim is now to get myself fit and really fit for some really good 5K/10K races in the summer. The failed half marathon attempt has left me quite empty at the thought of competing at the moment, I want to get back to where I think I should be before I race again. I want to be back doing sub-19 5K's in the Parkruns at 90% before I consider doing a full-out 5/10K.

I'd also like to fit in a weekend session where I do a 'as much of the half marathon course at 6:30/mile as I can', where as we get through each cycle the aim is to just run as far as I can at 6:30/mile, until eventually I manage to get around the whole course at that pace. I have slotted this in as the 'Race Day' on the Saturday.

That, and the track sessions now must be on Wednesday evenings.

So, baring all that in mind, how does something like the following look? I know I have jigged everything around quite a bit, but the actual core of the sessions are still there...

Would appreciate your feedback as always

Mon - 70min easy
Tue - 60min easy
Wed - 5x2k R90 (aim 3:55/km)
Thu - 60min easy
Fri - Rest
Sat - 60min easy
Sun - 120min easy
Mon - 60min easy
Tue - 60min easy
Wed - 6x1k R60 (aim 3:45/km)
Thu - 60min easy
Fri - Rest
Sat - 5K Parkrun @ 90%
Sun - 60 min easy
Mon - 60 min easy
Tue - 60 min easy
Wed - 10 x 400m R60 (aim 1:20/lap)
Thu - 6 x 1 minute fast, 6 x 1 minute slow
Fri - Rest
Sat - 6:30 mile 'how far around the half marathon course can I go'
Sun - Rest

[glenn10]

5 x 2K today for the first time in a while:
1) 8:04
2) 8:12
3) 8:22
4) 8:30
5) 8:25
Total: 41:33

First cycle: 41:47
Second cycle: 40:36
Third cycle: 40:04
Break from training
Forth cycle: 41:33

[TheEd]

apologies Glenn, should have replied to you earlier but then let it slip

good to see you rolling forward mentally, 'Forest Gump' things happen all the time and we simply have to take stock and move on

try not to read too much into your sessions currently as the 'emotional' side of things still needs to come back into balance

the program and cycles is meant to teach the body and mind to be 'inline' for racing, you had the bad experience and now need to draw a line under things.

Ideally I would like for you to do a 4k time-trial for me this weekend

we can still continue with the program as normal next week

please let me know your thoughts

Thanks

TheEd

[glenn10]

apologies Glenn, should have replied to you earlier but then let it slip

good to see you rolling forward mentally, 'Forest Gump' things happen all the time and we simply have to take stock and move on

try not to read too much into your sessions currently as the 'emotional' side of things still needs to come back into balance

the program and cycles is meant to teach the body and mind to be 'inline' for racing, you had the bad experience and now need to draw a line under things.

Ideally I would like for you to do a 4k time-trial for me this weekend

we can still continue with the program as normal next week

please let me know your thoughts

Thanks

TheEd

Hi Ed,

Sorry - I didn't see your reply until today and had already done another 1 Hour Easy on Saturday and 90 - 120 minutes today. Felt really good on today's long run, pushed on and ran a half marathon distance, and managed to nail the last KM in 4:42, average pace was 5:35/KM which is pretty much spot on, even with a 300 ft hill once per lap...

I've got a ParkRun planned for next Saturday (the 5K of the programme) - would this be acceptable as a substitute for the 4K you're after?

I'm looking forward, I know I trained brilliantly for the Half Marathon but it just didn't work out. I'm still on a break from 'proper' races - what are your thoughts on my proposed 'as much of the half marathon course at 6:30/mile as I can' session at the end of each cycle?

[TheEd]

the 5k will be a fine enough substitute

the advice I would give is to simply get back on the program and focus on hitting the 2k session on target and roll through the sessions and then run faster instead of looking at the HALF too much

just let it happen, as an event the half is nowhere near as important as the 10k

onwards

TheEd