Quiquesubway 10k Training

[Quiquesubway]

Good morning

This was at a 400m track. I know, since I have a GPS i could run elsewhere, but i rather do this kind of training in a track.
I'm going for my 30 mins of easy run and then to work. Thanks for your feedback. I'm getting there little by little. It's good being focused again and having someone coaching!
Btw, next week I'm supposed to do 400m...at what pace? Is it 1:46 w/ 1:00 rest. Also, instead of resting 1:00 minute could I do 100m instead (whichever is shorter)?

Gracias

[Quiquesubway]

Good morning,

Yes, i did this at a 400m track. I could run elsewhere since I have a GPS, but not this sort of practice. Btw, next week I'm supposed to do 10 X 400 w/ 1:00 rest...at what pace? Don't you consider 1:46 is a bit slow? (i added 0:10 as you recommended)-- Also, is it ok to rest 100m instead? I mean, whichever is less?

Thank you. I will get back to you later today!

[TheEd]

Hi Quique, speed sessions on the track are good as it is the most accurate and easy to compare to.

400m next week is 10 seconds per k faster than the times you ran for the 1k

so you ran 4 minutes per k for the 1000's and you can run the 400's at 3.50 per k, so that is around 92 to 94 per 400m

jog the 100m in 60 seconds but do take the 1 minute rest

Hope this helps

TheEd

[Quiquesubway]

Hey!

Going over the program, how exactly is next Thursday's practice?
30 mins Fartleks (6 X 1:00 @ race pace w/ 1:00 rest)
How much should I warm-up? Two miles? After warming up, how do I distribute the 30 minutes? Lets say I'm warmed up, and run the 6 reps, that's equal to 10 minutes training...
...maybe I'm supposed to warm-up 10 minutes + 6 reps + 10 cool down...Is that it?

Let me know please

:mrburns:
Quique

[TheEd]

warm up 10 mins light jogging and then do

the 1 minute fast at 'anticipated' 10k race pace followed by 1 minute easy

you do 6 times 1 minute fast @ 10k pace with 1 minute easy in-between

Hope that helps

TheEd

[Quiquesubway]

That's it? That's the whole training? Wow, this entire training is so much lighter than what I'm used to, but so far I think it's gonna work for me! I'm so much relaxed and less tired and I like it!

Thanks

[TheEd]

Quique, the heavy training of the 3 week cycle takes place in the first 8 days by the time you do the session 6x1 min with 1 min easy you are getting ready to race

Cheers

TheEd

[Quiquesubway]

Yes, makes sense. Maybe that explains why I don't feel as tired as I used to before.
I'm doing the sub 21:00 5K early tomorrow morning. I'll get back to you then.

Thanks

[Quiquesubway]

Today's practice didn't went as expected. First of all, I forgot my running shoes so I asked someone to lend me a pair. Today's weather was windy and awfully hot. Enough with the excuses...

20 mins warm up
1KM @ 4:14
2KM @ 4:17
3KM @ 4:17
4KM @ 4:19
5KM @ 4:13

5K @ 21:20

I'm a bit frustrated :noway:, but I know I'll overcome this feeling soon.

Later

[TheEd]

there is always next week

TheEd