Training towards a sub 45 minute 10K in a year

[TheEd]

Hi pit, does the footie come after Tuesday Day 1 this week

TheEd

[pit75]

Yes, it comes after Day 1. We will have footie probably until end of June, and than we have two months summer break.

[TheEd]

Hi pit, then for this week move the 2k session to Friday and do the long run on Sunday, with the 1k session still on Tuesday. After the footie, you will need to focus on recovery and preparation towards the 2k session .. at the start of footie you will pick up niggles etc but if you prepare and recover, you may be able to roll through things without too much hassles.

hope it all works out

TheEd

[pit75]

Thanks Ed. I will make the adjustments and try my best.
Just one more question. According to 2k pace calculations based on 4k trial (17:48) I get 04:33. Should I round this value to 04:40 (3 x 2k), 04:30 (5 x 1k) or 04:35 (3 x 2k), 04:25 (5 x 1k) ?

[TheEd]

Hi pit, yes, you can do that .. 4:40 .. start the 2k session at that pace, and if feeling good then increase pace to 4:35 on last one .. then we can take it from there

on we go TheEd

[pit75]

Today was my 3 x 2000 session. It is getting hotter each day, which means harder sessions. Today was around 27°C, so it wasn't to bad.
Here are the results:

1. round:
TIME // AVG PACE (min/km) // AVG HR
9:14 // 4:37 // 159
LAPS
1:50 // 4:35 // 148
1:52 // 4:41 // 158
1:50 // 4:36 // 162
1:51 // 4:36 // 163
1:51 // 4:38 // 164

2. round:
TIME // AVG PACE (min/km) // AVG HR
9:15 // 4:38 // 163
LAPS
1:50 // 4:35 // 150
1:52 // 4:41 // 163
1:52 // 4:39 // 166
1:51 // 4:39 // 168
1:50 // 4:34 // 169

3. round:
TIME // AVG PACE (min/km) // AVG HR
9:00 // 4:30 // 168
LAPS
1:47 // 4:27 // 156
1:51 // 4:38 // 169
1:50 // 4:36 // 169
1:51 // 4:37 // 171
1:41 // 4:13 // 173 (highest 176)

Lowest rest HR before each 2k session start:
1: 112
2: 117
3: 126

[TheEd]

Hi pit, how was the rest of your training for the weekend and how have things going towards the footie session?

TheEd

[pit75]

Hi Ed. On my last footy session I was playing with new shoes and got large blister on each heal. So I did the Thursday session "Covid stile" and ran for half an hour barefoot inside my apartment. Next day for 3x2000 session I had tree layers of protection over blisters and it went ok. Saturday was rest day. Yesterday we had some bad weather forecast for the evening, so I ran at 11am for 1h:41min (15.2 km, 6:40 min/km avg pace, 139 abg HR). Today I ran 43 min slow pace 7 min/km (125 avg HR). I usually do my easy runs 135 to 140 avg HR, but wanted to try running bellow 70% max HR which would be 125 for me (max. 180). It felt really, really slow. What would your suggestion be for easy run ?
Other than that , feeling good and ready for tomorrow 5x1k session.

[pit75]

Today was 5 x 1k session. Here are the results:

10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down

TIME // AVG HR
1. km: 4:23 // 155
2. km: 4:20 // 161
3. km: 4:22 // 161
4. km: 4:21 // 162
5. km: 4:05 // 168 (highest HR 176)

Lowest rest HR:
- before 1st : 116
- before 2nd: 118
- before 3th : 125
- before 4th : 128
- before 5th : 130


I feel little tension in my left hamstring, but other than that I feel ok.

[TheEd]

Hi pit, OK .. now is the time to work on your recovery and rehabilitation .. blisters are dangerous for one main reason .. it causes you to change your natural gait without noticing, which can often put stress in areas which leads to compensation niggles .. so make sure to clear those up ..

your 1k session is pretty decent and shows improvement .. however .. the hamstring niggle is a concern .. this needs to be looked after and monitored .. ice and heat at night before going to sleep .. ice to reduce inflammation .. heat to increase circulation before going to sleep

keep us informed and on we go

TheEd