Sub-35min 10k

[TheEd]

Hi Ben .. please be careful .. as it can impact the respiratory system

don't do 10km but rather 30 to 40 minutes with the first session a feeler

3 x 5 minutes @ 10k pace with 2 to 3 minutes easy in-between instead of a track session and then roll down to the event

with 6 x 1 minute fast / slow and Rest day before event

there is not much else you can do now

TheEd

[benb321]

Thanks TheEd - will let you know how I go.

[benb321]

Hi ThEd

Hope all is well with you?

Thanks for the tips! The race yesterday went pretty well considering, my time was 37:09. Kept the pace around 3:40-3:45 thoughout and then finished with a kick to bring me to 3:30 for my final km.

I guess 36mims is the next target!

[TheEd]

Hi Ben ... very nice going .. considering

with your training now, take your 10k time and do the 2k session around the same pace .. not faster

when it comes to the 6 x 1k session you can increase the pace by 10 seconds per k

don't be in too much of rush to step things up

onwards TheEd

[benb321]

Thanks TheEd - I have a couple of days off and am currently overseas but am going to get back to it today! Will let you know how I get on.

Ben

[benb321]

Hi TheEd

Hope all is well.

I have been mostly resting the last couple of weeks as have had a little bit of a niggle on the inside of my knee. I think it seems to have sorted itself out now so am planning to return to training, starting with the 2 week off cycle followed by build up period.

I saw that the plan says you can provide guidance on heart rate during the easy sessions - my garmin tracks my heart rate. I’m not actually sure precisely what my max heart rate is, but it apparently went up to 206 during my last 10k race (seems quite high). My resting heart rate at peak fitness is around 45, but is probably higher at the moment due to my time off running.

Thanks

Ben

[TheEd]

Hi Ben .. great to hear you moving forward

simply provide feedback of the HR and then we can reply to it

on we go TheEd

[benb321]

Thanks TheEd

I went for a 33min light run today - average pace of 4:53/km.

Average HR 140, Max HR 155.

[TheEd]

Hi Ben .. we have found over the years that on average an easy run has been at 140 bpm

so work around this average

before we worked with heart rate data in coaching we worked off the 'rule of thumb' in the following way ..

easy runs up to 1hr or 15k was at 1 minute slower than current 10k race pace

on runs further than 15k or 75 minutes we worked on running up to 90 seconds slower than current 10k race pace

so those are things you can play around with and see what the pulse is at those paces

hope this helps

TheEd

[benb321]

Hi TheEd,

Thanks for this. On today's run I aimed for 140 bpm rather than pace, but found that my pace was way off and still didn't manage to keep it as low as 140bpm. It might be that I have had a bit of a break and fitness level is lower.

My average pace was 5:02/km for this run (48 mins) and my average HR 142. My last 10k race was at a pace of 3:42, so really should be more like 4:40!

I will do a run at 4:45 or thereabouts and let you know what the HR is - I suspect around 150. For these easy runs do you think I should be prioritizing HR over pace, even if the pace is considerably slower?

Thanks,

Ben