A 40+ female runner's journey to the sub 50 minute 10K

[Mistral]

Hi TheEd,

After a couple weeks of mostly easy runs, including an 18K and a 22K, I decided to do a 5K paced run (on a track) today to check status before starting a new cycle this week-end. Result: 24:38, average 4:55 min/km. No progress here so I'll stick to the same target paces as before for the upcoming 2K and 1K sessions.

Hope you're having a great summer!

Mistral

[TheEd]

sounds like you on top of things

TheEd

[Mistral]

Hi TheEd,

I started a new cycle on August 5. Here are the splits from the 2K and 1K sessions:

3 x 2K (August 7):
9:48
9:48
9:56 (a bit messed up as I was stopped by someone asking for directions - it was a good, controlled 2K as well)

5 x 1K (August 12):
4:44
4:44
4:43
4:45
4:41

I'm very happy with both these sessions and look forward to the 5K paced run, which I'll do on Monday morning when I have access to a track.

Which pace would you suggest I target for the day 15 session (3 x 5 min)?

Also, I don't have a race at the end of this cycle (next 10K is September 13). What should I do instead, just a long easy run?

Thanks!

[Mistral]

Hi TheEd,

I had to interrupt Monday's 5K paced run due to asthma, so I made another attempt today.

23:48 (4:46 min/km) is a solid new PB and I'm very pleased!

As usual on a circuit the GPS was all over the place and the km-splits are useless. I did note 11:48 on the first half, which gives 12:00 on the second half and a positive split, but although it got tough towards the end it was a nice, controlled session.

I'm planning to do an easy recovery run tomorrow and the 3 x 5 min session on Friday. Saturday I'll rest (it's going to be too hot for running anyways), but what should I do on Sunday to conclude this cycle as I don't have a race?

Thanks!

[Mistral]

3 x 5 min @ 10K pace:

Pace LHR AHR MHR
4:56 152 165 170
4:51 151 170 175
4:51 153 172 177

Max heartrates are a bit lower than the last time I did this session (174-178-182).

[TheEd]

Hi mistral, looking back .. how did things work out for you on the program? Are you still running these days?

TheEd