10 km journey

[Dominik2006]

Hi TheED

I am now on a end of 5th week of base. Feeling very good, next week is a trial on Saturday, looking forward to it! All stadiums and race tracks are opened so that is good news. No injuries, no niggles. Everything is fine! Yesterday I did 5x8 min with 2 min easy and i managed to do 10,200 m in 50 min(48:45. 10k). Average heart rate was 160. Today is rest then rolling hills and long run on Sunday.

Greetings

[TheEd]

Very nice to read the positivity Dominik

on our side we have slowly been allowed gatherings of up to 10 or less .. MrsDuck (my wife) and her training partners have been able to do some sessions. When we first came back they were all quite rusty ..

they did a 6 x 1k session of Thursday (past) the pace was good but instead of 60 seconds rest we had the rest at 75 to 90 seconds. When we get to do the next 1k session, we will not look to speed up but will lower the rest to 60 to 75 seconds

during this period of returning to normal training we must do so with caution

on we go TheEd

[Dominik2006]

Hello ED

I did 5 k trial on Saturday it was 20:54 with avg pace per km 4:11. Splits are 1. 4:05, 2. 4:19, 3. 4:20, 4. 4:14, 5. 3:57. My pacing was off due to easy base running and i feeled kinda sluggish and empty. So I calculated that my splits for 2k training session is 4:15. I did the 2k training today with 1:30 rest and I feeled totaly different, here are results

1. 2k - 8:26 (4:10, 4:15) avg heart rate 159 bpm
2. 2k - 8:22 (4:07, 4:13) starting heart rate : 121, avg heart rate 160 bpm
3. 2k - 8:24 (4:15 , 4:07) starting heart rate: 124, avg heart rate 161 bpm
4. 2k - 7:40 (4:03, 3:36) starting heart rate : 124, avg heart rate 165 bpm

10 min walk

Looking forward for future training, especialy for 6x1 k session(goal is 4:00 per km with 1 min rest) What do you say? Tnx

Dominik

[TheEd]

Great Dominik, you look to be moving in the right direction. You do finish off very strongly

nice going and enjoy the 1k session

TheEd

[Dominik2006]

Hello TheEd
1 k session(1 min rest)

1. 3:56 ,avg heart rate 150
2. 4:01, avg heart rate 159, starting heart rate 104 bpm
3. 3:58, avg heart rate 159, starting hear rate 118 bpm
4. 3:56, avg heart rate 159, starting heart rate 136 bpm
5. 3:59, avg heart rate 159, starting heart rate 108(probably a glitch)
6. 3:48, avg heart rate 162, starting heart rate 131

Then I do all the training, but i missed paced 5 k because of bad weather

And this saturday I did 5 k all out

time was 19:44 avg heart rate 176, avg pace per km was 3:56
1k - 3:50
2k - 3:58
3k - 4:05
4k - 3:58
5k - 3:49

New pb, im very satisfied. Now Im planing to do 10 k after this cycle, started today with 1h:10 min 11k easy running
What do you think about paces for next 2k sessions and 1 k sessions, should I speed it up or keep the same(4:12 for 2k, and 4:00 for 1k)?

[TheEd]

Hi dominik, very nice PB ..

upcoming sessions .. 2k .. start at 4:12 for number 1 and 2 x 2k and then see if you can run at 4:10 per k thereafter .. if you are able to run quicker on the last 2k then we can re-assess the 1k pace to 3:55 to 4 minutes per k

truthfully looking good .. make sure to look after yourself after sessions as the progress is wonderful considering the year

on we go TheEd

[Dominik2006]

Hello theED
2K SESSION is done! It was 25 degrees and 60% humidity so it was not easy but I mananged somehow to keep the pace nice and hard.

1min 30 sec rest 2 k session

1. 4:12, 4:12 avg hr - 159 bpm
2. 4:17, 4:06 avg hr - 160bpm, starting hr 128 bpm
3. 4:06, 4:08 avg hr - 172 bpm, starting hr 134 bpm
4. 3:55, 3:56 avg hr - 174 bpm, starting hr 135 bpm

10 min walk

[TheEd]

nice Dominik .. very hot this side .. for our small group we did the 2k session on Thursday and due to the heat they were asked to back right off from running the pace but complete the 5 x 2k as on their cycle. They were slow but finished the session and felt good that they were able to complete the session. So, do always exercise caution when it is hot

hope you have recovered and are feeling better

on we go

TheEd

[Dominik2006]

Hello TheEd

Nice to hear that things are going well for you and your group. I did the 1 k session and a paced 5 k on saturday
1 k session 1 min rest:
3:58 avg hr 159 bpm
3:55 avg hr 159 bpm, starting hr 143 bpm
3:58 avg hr 166 bpm, starting hr 133 bpm
3:59 avg hr 165 bpm, starting hr 139 bpm
3:51 avg hr 167 bpm, starting hr 133 bpm
3:40 avg hr 168 bpm, starting hr 136 bpm

Paced run 5k
20:45 avg 4:09 per km, 168 avg bpm
4:13 avg hr 155
4:14 avg hr 167
4:10 avg hr 169
4:10 avg hr 175
3:58 avg hr 177

This weekend I planned to do a 10 k race with my friends. Any tips for racing startegy? I read all the articles but just to be sure Should I hold the same pace like I did on paced 5 k? This is my first 10 k ever and Im starving to see what I can do in this hot conditions.

Greetings

Dominik

[TheEd]

Hi Dominik, if it is your first 10k ever then exercise caution .. a 10k can be very hard on the runner if 'hurt' on their first one ..

jump out and hold back as much as you can until the 7k mark, even if you go through 5k slower than you would want to .. then from 7k try to finish strongly .. a negative split is a good start

enjoy and good luck

TheEd