Working towards my first sub 45 10K

johanbakx · 01-10-2019, 09:14 AM

(01-10-2019, 08:30 AM)TheEd Wrote: Hi Johan, main focus would be to put in your longest training run .. what distance are you up to for your longest run?

TheEd
ps.. nice 5k running and great to hear no hamstring problems

My longest run is 21.1k last Saturday. I was thinking 18k tomorrow and
another 18k this Saturday (Can't run on Sunday). Will that be sufficient?

Johan

***TheEd*** · 01-10-2019, 09:18 AM

Hi Johan, that won't be so necessary. The 21k done is good and you can look to drop another 15 to 18k run in, to feel more confident

as long as the hamstring is good then we moving in the right direction

enjoy TheEd

johanbakx · 05-10-2019, 12:29 PM

Hi,

training update of the past week:

Oct 2nd 83m easy 13.75 at 6:02

Oct 4th 45m easy 8.56k at 5:16

Oct 5th 90m easy 16.51k at 5:29

Next week:

Monday 50m easy

Wednesday 3x5m half marathon pace

Thursday 40m easy

Friday 30m easy

Sunday race

Johan

***TheEd*** · 06-10-2019, 08:20 PM

nice Johan .. enjoy the relaxed feeling of the run down to the event

TheEd

johanbakx · 13-10-2019, 09:04 PM

Hi Ed,

Just a quick update, I finished in 1:48:54. A PB although I would have liked to go faster! But the weather (25 degrees mid October) and working all day Saturday weren’t ideal. Especially k’s 7 till 14 were tough. Luckily I felt much better from then on and was able to speed up again and enjoy myself a bit. I’ll have a bit of an easy week and then straight into another cycle!

Johan

johanbakx · (This post was last modified: 16-10-2019, 09:35 AM by johanbakx.)

Ed,

like you suggested, I'll be aiming at 44:00 for the 10k from the start of the next cycle. That'll be my focus during the intervals. I'll be starting the cycle next Wednesday.

Johan

--- I just calculated that I can do 2 cycles till my next 10k race if I start a new cycle today. So 60m easy today! I'll keep you posted on the intervals during the cycle.

Johan

***TheEd*** · 05-11-2019, 05:52 AM

HI Johan, how are things going with your training?

cheers TheEd

johanbakx · 05-11-2019, 08:19 AM

Hi Ed,

it's going ok! After the half marathon instead of another cycle I kicked back a little, running 2-3 times a week with little speedwork. Yesterday I did a fairly easy 10x400m at a pace of 4:15. My new cycle cycle starts this Wednesday. Friday we will see where I am regarding my pace with the 4x2k. I think 4:30 avg. is a realistic aim.

Johan

johanbakx · 07-11-2019, 09:33 PM

Hi TheEd,

Day 1 Nov 6th

11.5k easy in 60:38 at 5:16

Day 2 Nov 7th 4x2k, had to switch it up a bit because I can't run tomorrow. Tomorrow rest and Saturday 90m easy.

2k 8:35 (4:20, 4:15)

2k 8:56 (4:25, 4:30)

2k 9:00 (4:28, 4:32)

2k 8:56 (4:30, 4:26)

Session avg. 4:26. Not too bad and glad this session is done again!

Johan

***TheEd*** · 08-11-2019, 06:26 AM

Great Johan, nice to get the 2k session done after not doing it for a while

onwards

TheEd