Sub-40min 10k

[TheEd]

Hi Daniel, hopefully you able to make sense from this article, difficult to articulate in print

Race Your Best 10km

http://www.time-to-run.com/training/10k/...t-10km.htm

hopefully this is understandable

TheEd

[Daniel]

That's a great read, thanks for that. Makes a lot of sense both for the training and the race strategy, good to link the 2 so closely. Though I'm only targeting 5k races these first 2 cycles I think similar principles will apply.

Thanks again,

[Daniel]

Hi TheEd,

Ran the 5km parkrun hard this morning. Completed in 20:23, about what I should expect I think though I was hoping to do a bit better. I was on target for about 20min after 3.5km then faded in the last stretch. I'm sure improvement will come as I work through the cycles.

I have looked back over the first cycle and overall I'm satisfied with how I've gone, especially given I didn't have a very good base to start with after a long injury layoff. I didn't miss any sessions, and completed all of the intervals without increasing rest time. Apart from sore calves from time to time the body is coping well. I was happy with how I went in the 5x2km and 6x1km sessions, I could probably pick the pace up a little for the next cycle.

Areas I can improve on:

• Long run - I had a terrible long run in the first cycle, I need to be better prepared and make sure I get a decent run in.
  
• 400m session - I ran too hard in the 400m session, need to slow that one down a bit.
  
• Easy runs - will look for a bit more consistency in the easy runs, I think sometimes I ran them a bit hard and other times too slow.
  

Anything else you'd suggest I work on?

I was thinking to very slightly increase target pace for this cycle to:

5x2km - 8:20 - was 8:28 in the first cycle
6x1km - 4:00 - was 4:04 in the first cycle
10x400m - 3:50 - was 3:54 in the first cycle

Does that seem OK to you?

[Daniel]

Hi TheEd,

A quick update. I have started cycle 2 now. Since race day have done:

Day 20 | 53:04mins | 10.63km | Avg Pace 4:59 | Avg HR 135
Day 21 | 31:10mins | 6.28km | Avg Pace 4:48 | Avg HR 134
Cycle 2
Day 1 | 59:50mins | 12.06km | Avg Pace 4:58 | Avg HR 138
Day 2 | 31:34mins | 6.5km | Avg Pace 4:51 | Avg HR 135

Today was 5x2km session. I reduced target pace to 8:20 today (last cycle was 8:28).

Rep1 | 8:19 | MHR 156 | RHR 86
Rep2 | 8:18 | MHR 158 | RHR 93
Rep3 | 8:14 | MHR 160 | RHR 103
Rep4 | 8:14 | MHR 163 | RHR 112
Rep5 | 8:03 | didn’t catch HR

Total: 41:08

Stuck to 90sec standing rest for each rep. I was following the tips in your recent article, going out a bit faster in the first 100m then concentrate on holding form/pace. The last rep in particular needed a lot of concentration to hold form.

Time for the last cycle was 42:24 so that is a 1:16 improvement, I’m very happy with that.

So far so good, now to focus on getting a good long run in after the rest day tomorrow.

[TheEd]

sorry for missing the earlier post, we often recommend that the runner does not increase the speed but looks to do the last 2k quicker, and if this proves to be successful then they can look to speed up on the 1k session

the idea is to get balance, to know what is expected from the 2k and 1k session to get further improvement on the long run, where your pace increases at the same pulse rate, instead of running harder for further distance

after a few cycles, this should come naturally

seems as though you in control, have a great weekend

TheEd

[Daniel]

Thanks for that, it makes sense and I'll bear that in mind for the next cycle.

A quick update - unfortunately had a scheduling problem again with the long run and had to run in the heat of the afternoon after a fairly busy morning, the pace suffered again but at least I got through the duration.

Day 5 90min long | 1:36:30 | 17.55km | Avg Pace 5:30 | Avg HR 140
Day 6 30min easy | 30:44 | 6.59km | Avg Pace 4:40 | Avg HR 137
Day 7 10km easy | 51:12 | 10.5km | Avg Pace 4:52 | Avg HR 136
Day 8 6x1k @ 4:00 R60sec
Rep 1 | 3:57 | MHR 161 | RHR 85
Rep 2 | 3:57 | MHR 160 | RHR 86
Rep 3 | 3:55 | MHR 162 | RHR 99
Rep 4 | 3:56 | MHR 162 | RHR 106
Rep 5 | 3:58 | MHR 163 | RHR 94
Rep 6 | 3:52 | MHR 164

Total: 23:35 | Avg Pace 3:55

That's a 48sec improvement over the last cycle, when average pace was 4:03.

Getting a bit more consistency with the easy runs, pace is similar to the previous cycle but HR a bit lower so that shows some progress.

[TheEd]

there is a lot to the programs still to come, for now we try get results off 'less'

we keep it simple and let all the changes be natural, so it slots in with the runner's lifestyle and not so much the other way round

so running and life compliment one another

enjoy

TheEd

[Daniel]

Hi TheEd,

Had an interesting result with the 5km paced run and wanted to check some things with you.

I understand the session should be run at about 10km race pace, is that correct?

I set off targeting 4:10min/km, but because the course has some hills pace is inconsistent throughout so I ignored pace/time and went with perceived effort instead. I made sure to talk to the marshals to test I wasn't running too hard and felt I had plenty in reserve when I finished. My time was 20:18, which is 5sec quicker than when I ran the course as an all-out race 2 weeks ago.

Of course it's great to get a better time, but I wonder if it is possible to improve that much or was I running too hard? I've had no significant soreness or fatigue, no problem with the easy runs and resting HR is normal so no real effects if I ran too hard.

My plan from here is to target 86-90sec for the 400m intervals, does that seem OK to you?

The race this weekend is 5km again, but the course looks faster than the last race. I'm hoping to finish in sub-20mins.

[TheEd]

it is possible to improve that much, running & racing is about experience. With your different approach you obviously received the benefits

nice going

TheEd

[Daniel]

Thanks TheEd,

A quick update on progress:

Day 9 | 33:04min | 6.66km | Avg Pace 4:57 | Avg HR 132
Day 10 | 1:00:00hr | 12.3km | Avg Pace 4:52 | Avg HR 133 (Treadmill @1.5%)
Day 11 | Rest
Day 12 | 5km Paced run | 20:18
Day 13 | 58:23min | 12.12km | Avg Pace 4:49 | Avg HR 130
Day 14 | 30:45min | 6.4km | Avg Pace 4:48 | Avg HR 131

Day 15 10x400m @ 1:26-1:30 R60sec
Rep | Time | MHR | RHR
1 | 1:30 | 101 | 54
2 | 1:28 | 153 | 90
3 | 1:27 | 153 | 99
4 | 1:25 | 159 | 97
5 | 1:25 | 155 | 100
6 | 1:25 | 162 | 121
7 | 1:25 | 161 | 96
8 | 1:24 | 161 | 88
9 | 1:26 | 162 | 93
10 | 1:19 | 170

Total: 14:14 (last time was 14:39)
Average : 1:25

Day 16 | 39:54min | 8.22km | Avg Pace 4:51 | Avg HR 130

A lot of improvement happening. As I had hoped getting more consistency with the easy runs, and HR is lower while pace is about the same. As per earlier post the 5km paced run was a good surprise. The 400m intervals went well, felt strong and controlled throughout the session.

Overall things are going well this cycle, just the final prep session tomorrow and 5km race on Saturday. Hope to be able to report a sub-20 result for that one :please:.