10K Training Sub38 goal

[TheEd]

no no, there is no fault on your side

if you have no race, consider doing one of the following:

do a time-trial over either 5k or a distance up to 8k

or a 4k time-trial on a course you will use for this test on all occasions in the future

can be 10 laps on a 400m track or your own 4k time-trial route

cheers TheEd
ps.. do not do a 10k test on your own, if you have friends to run the 10k with, then you can do a 10k, but never on your own

[fabregerson]

Great!

I'll let you know by the end of the week.

Thank you!

[fabregerson]

Good morning, TheEd!

The 400m session was relatively easy (very happy!!).
Here the information of the third week - 1st cycle:

Day 15 - 10x400m
400m - 1:25 - R60 - 141bpm
400m - 1:26 - R60 - 156bpm
400m - 1:26 - R60 - 162bpm
400m - 1:25 - R60 - 165bpm
400m - 1:26 - R60 - 165bpm
400m - 1:26 - R60 - 165bpm
400m - 1:27 - R60 - 167bpm
400m - 1:26 - R60 - 167bpm
400m - 1:25 - R60 - 169bpm
400m - 1:26 -169bpm

Day 16 - 40min easy (5:12/K) - 153bpm - OK
Day 17 - 30min easy + 6x1min (3:50/K) - OK
Day 18 - Rest
Day 19 - 6K paced (some climbs) - 23:30 - 165bpm
Day 20 - 60min easy (5:10/K) - 152bpm - OK
Day 21 - 30min easy (5:14/K) - 140bpm - OK

I'm feeling stronger.
Looking forward to the next 5x2K.

Thank you very much!

[TheEd]

not many look forward to doing the 2k session

onwards

TheEd

[fabregerson]

Hi, TheEd!

Results of the first week (2nd cycle):

Day 1 - 70 min easy - 5:14/K - 158bpm - OK
Day 2 - 30 min easy - 5:13/K - 149bpm - OK
Day 3 - It's still very difficult ..
2K - 7:50 - R90
2K - 7:52 - R90
2K - 7:53 - R120
2K - 7:55 - R120
2K - 7:54

Day 4 - Rest
Day 5 - 1h 30 min - 5:16/K - 153bpm - OK
Day 6 - 30 min easy - 5:17/K - 151bpm - OK
Day 7 - Easy 10K - 5:16/K- 154bpm - OK

Progressing!
Thank you!

[TheEd]

solid session, looking forward to the 1k results

how was the long run?

TheEd

[fabregerson]

Thank you, TheEd!

I still could not keep the intervals correct, but I felt better than I did in the 1st cycle.

Last saturday's long race was very good. 1:30' - 5:16/K - 153bpm - 17K.

Best Regards!

[fabregerson]

Complement:

6x1K:

1K - 3:48 - R60 - 160bpm
1K - 3:52 - R60 - 163bpm
1K - 3:50 - R60 - 167bpm
1K - 3:52 - R60 - 169bpm
1K - 3:51 - R60 - 174bpm
1K - 3:52 -170bpm

[TheEd]

How things going with your training?

TheEd
ps.. apologies for the slow reply, email problems from the forum need to be fixed

[fabregerson]

Hi, TheED!!

No problem.
Everything going according to plan.
I finished the 3rd cycle now, but since I have a 5K race next Sunday, I am repeating the last week. Am I doing it right?
The main race will now be March 26 - 10K.

Best regards!!