10K Training to Improve Time

[TheEd]

The 4k time-trial is as you feel

it is used as a marker and from that we can determine what speed your 2000m sessions should be according to the 4k time.

Hope this helps

and a fine Happy Easter to you

TheEd

[graham]

Good Morning!

I did my 4K time trial today. Time is 20mins and 43 secs.

I was targeting 2 mins per 400meters/or per lap. In the first 2 laps I was ahead by 2 seconds/lap (vs the 2 minute target that is). From the 3rd to 5th lap, I started losing about 3 sec/lap. From the 6th to 10th lap I lost 6 secs/lap.

Personally, I can't get myself to push harder always on the second half of my runs. I am blocked to shift gears as my mind tells me that there is still a long ways to go in conjunction with the fatigue setting in. Maybe you can give me some pointers here coach? Is it a mind over matter thing or a conditioning issue?

Awaiting your kind comments. Cheers!

[TheEd]

Oi graham, sometimes all comments may not be kind :noway:



OK .. with the training you shall be doing on the program you will develop confidence to overcome your fear of pushing hard and this is very much an unknown factor which is no different from runner to runner, so fear not

from the 4k time-trial your estimation of your fitness is currently around 52 minutes for 10k

so continue on the sub 50 minute 10k Training Program schedule

2000's on Thursday and then please provide feedback

for now simply run, don't get caught up in anything else but to 'try' do the pace

Good luck

TheEd

[graham]

Hi Coach!

Today is Thursday and I was able to do my 3x2000's. My time as follows:

1 - 9 mins 36 secs
2 - 10 mins 2 secs
3 - 11 mins 3 secs

I came off the first set really strong really fresh. I was surprised at my first 400 when I clocked in at about 1:36. I felt my legs has developed from the training and we are reaping what we have sown so far. Also Note: I discovered the other day that if I shortened my stride I was more comfortable. I noted I may have been overstriding the past months which may have led to my tiredness in the latter part of my runs. The shorter stride did not seem affect the potential to do good time with the 9:36 I got in the first lap.

I adjusted my pace at the second set. I was aware I was slow and was on catch up after each lap. I concentrated hard to hold my pace but could not reach the target 9:55. Darn it.

In the third set I felt the fatigue. But I also felt the slower pace was mental and I felt I could do better.

Total of the three 2000s is not to bad ain't it coach? BTW rest interval was 2 minutes. I did not hydrate in the rest intervals.

Cheers!

[TheEd]

nice going graham you did the 2000's, from here it is forwards and onwards

it is a good idea as a beginner to keep your stride shorter due to the legs needing to adapt to weight-bearing

once you become fitter everything else will become easier

you on the way up

TheEd
ps.. next time don't start so quickly

[graham]

Coach,

Allow me the luxury of racing a 10K on Sunday. I just rested Fri and Sat. I will get back on the program on Tues. Monday will be restday.

Will update you on my race time on Sunday.

[TheEd]

your call

enjoy

:yes:

TheEd

[graham]

Hi Coach!
I participated in a 10K race today. My time is 53mins 47 secs.

The course is new and had several twists and turns and because of this ran longer the a "normal" 10K course. My split was 25mins 2secs.

It seems I always have positive splits. What if I gun for a 24 minute first 5K and let the 26 min thereafter follow its course? Would it be too presumptuous?

never felt really strong today Cooach. I did not feel any fatigue at all. The shorter stride combined with stronger muscles due to continuous training is working. I was concentrating on my 2nd half and felt myself really pumping with energy.

As for my training, ok if I start tomorrow with Day 4 schedule? Rest and then do the long run? This is after having done the 3x2Ks.

Awaiting your advice and comments. Note that I regard them with high value.

Cheers and Happy Weekend sir.

[graham]

Hi correction on the fourth paragraph.

What I meant was I really felt strong running today. No fatigue. Strong legs. Training seems to be adding up. Slow but sure truly seems to be the ticket.

[TheEd]

Hi graham, you can click edit if you want to edit something you have typed.

Restart the training program next week which means day 1 on Tuesday and 2000's on Thursday

that should get you going again

unless there is a race planned in the next 2 weeks?

and you can try the 24 mins first 5k and then hang in there however I think everything will come naturally with the training

Cheers

TheEd