10K Training Plans

[TheEd]

nice to see the running is coming along nicely and back on track

good stuff

TheEd

[glenn10]

nice to see the running is coming along nicely and back on track

good stuff

TheEd

Let's just say the 5 miler today was beyond poor - to the extent where I was training faster last year than I'm racing this year. I just want to be able to run properly again, and I just have no idea what I'm doing wrong any more - last weekend I ran a 21:21 over an incredibly difficult 5K course; and then this week am not able to hit a 35 minute 5 mile on an incredibly easy course which I ran in 32 minutes last year. Frustrated!

:confused:

I've now got four weeks and 6 days until the 'fast' 10Ks... Plan is to do one 'full' run through leading up to the race, and have just fiddled a bit to make the rest fit into 15 days rather than 19, starting from tomorrow. I'm going to try and pick the pace up a bit on the 'easy' runs - nothing crazy, just making sure they're sub-5'/km, even if that means I run for, say, 45 minutes instead of an hour to start with, as can then build it up to an hour. Hoping that'll be okay and maybe bridge the gap between the fast intervals and slow easy runs a bit better?

1 70 minute easy
2 60 minute easy
3 start with 5x2k�*R90 7min 50 (3.55 per k)�*T
4 Rest
5 90 minute easy
6 60 minute easy
7 60 minute easy
8 start with 6x1k�*R60 3min 45 to 3min50�*L
9 60 minute easy
10 60 minute easy
11 Rest
12 5K paced run – aim sub 20:00 5k
13 60 minute easy
14 60 minute easy
15 start with 10 x 400m R 60 400/86sec – no faster�*P
1 70 minute easy
2 60 minute easy
3 start with 5x2k�*R90 7min 50 (3.55 per k)�*T
4 Rest
5 90 minute easy
6 60 minute easy
7 60 minute easy
8 start with 6x1k�*R60 3min 45 to 3min50�*L
9 60 minute easy
10 60 minute easy
11 Rest
12 5K paced run – aim sub 20:00 5k
13 60 minute easy
14 60 minute easy
15 start with 10 x 400m R 60 400/86sec – no faster�*P
16 60 minute easy
17 30min easy 6x1min fast with 1min slow – 1min @ Race Pace�*F
18 Rest
19 Race day up to 15K

[TheEd]

Hi Glenn .. let's see if we can correct this .. let's break the training down, get you back to feeling happy about your running and not having you test yourself too much during training, no measuring every run you do and comparing to what you have done previously

though, during this week, I do need you to consider doing a 4 k time-trial on a 400m track or course you can use in the future for the 4k trial

we have to go back to basics and have you training as per my instruction, more or less taking it one day at a time

once this week is past us we will have 3 weeks to the races and hopefully within the next 14 days we will have you on our refined target

over to you

TheEd
ps.. what day is best for the 4k trial? no later than Thursday if possible

[glenn10]

Hi Glenn .. let's see if we can correct this .. let's break the training down, get you back to feeling happy about your running and not having you test yourself too much during training, no measuring every run you do and comparing to what you have done previously

though, during this week, I do need you to consider doing a 4 k time-trial on a 400m track or course you can use in the future for the 4k trial

we have to go back to basics and have you training as per my instruction, more or less taking it one day at a time

once this week is past us we will have 3 weeks to the races and hopefully within the next 14 days we will have you on our refined target

over to you

TheEd
ps.. what day is best for the 4k trial? no later than Thursday if possible

Hi Ed,

I will do the 4K time trial at the cinder track tomorrow evening - I think you're right in that it may just require a bit of a relax, the frustration stems from knowing that I'm running well in training more than anything! I'll let you know how tomorrow evening goes :o:

[glenn10]

Still at the track now, but thought I'd let you know results immediately so we can plan the next few days (if that's okay with you?). I took lap splits, but will update with kilometer splits once I get home:

Lap 1 - 1:32
Lap 2 - 1:33
Lap 3 - 1:34
Lap 4 - 1:37
Lap 5 - 1:39
Lap 6 - 1:41
Lap 7 - 1:41
Lap 8 - 1:42
Lap 9 - 1:41
Lap 10 - 1:37

1K - 3:52 (3:52/km)
2K - 7:55 (4:03/km)
3K - 12:08 (4:13/km)
4K - 16:22 (4:14/km)

It was surprisingly windy, and my legs felt wobbly after 2 laps (probably still because of the race on Saturday). I don't feel as if I could've run all that much faster, obviously the fact its a cinder track, was slightly windy and there were a few people to dodge aside.

[TheEd]

OK .. great to have this .. so this is your marker .. 16:22

an easy day of relaxation today and tomorrow we can look to run up 1hr

we will start with the cycle from next week but provide feedback from your easy runs .. how you feel

then, what date exactly is the race?

TheEd

[glenn10]

OK .. great to have this .. so this is your marker .. 16:22

an easy day of relaxation today and tomorrow we can look to run up 1hr

we will start with the cycle from next week but provide feedback from your easy runs .. how you feel

then, what date exactly is the race?

TheEd

Hi Ed,

Sounds good! The race is on Friday 5th July, so 3.5 weeks away

[TheEd]

OK .. I shall look to provide your training specific to you and to try get you into a 'decent' physical and mental space for the Friday race

I do not want you to set any goals for yourself but instead rely on me to provide this

do not look too far ahead and do not plan your running further than what I provide for you

let all association related to YOU needing to achieve go

that's all for now .. let it go

and above all enjoy this change

TheEd

[glenn10]

Just a quick question about the easy runs, as I still don't really understand the heartrate ranges. With a 'waking' heartrate of around 46BPM and a peak heartrate of 211BPM, what sort of BPM am I looking to do for the easy runs, or should they be based on pace?

[TheEd]

for now .. we go on feel but do not allow the pulse to go above 150 bpm for the easy runs

it will all work out

TheEd