10k sub38 with only 4runs/week

[TheEd]

Hi emko, take a 1 to 2 week training of the following

do the 2nd week of this program - https://www.time-to-run.com/training/10k/offtime.htm

and then the last week of this program - https://www.time-to-run.com/training/10k/buildup.htm

then you roll back onto the 10k program

this is ParkRun - https://www.parkrun.com/

please discuss if you don't want to take 2 weeks off and only want to do 1 week off. Please understand, that the athlete often comes back stronger as 'their batteries' are recharged

TheEd

[emko]

Dear TheEd,
funny is that I have just opposite feeling, that I might train not enough (or better say hard enough) .
But obviously I trust you. So to follow your instructions my intention is to take current week as those from off period (I had allready 3easy runs this week) and next week will be inspired with build up period. Then I will come back to 10k program.

Regarding parkruns, I dont have any near by.

[TheEd]

Hi emko, often a week of aerobic running can reset everything in a positive way, and from experience after about 2 faster training sessions the athlete often boots up to a new level

let's hope it is the same for you

on we go

TheEd

[emko]

Dear TheEd,
some time pass through.
I just want to give an update. And might try to get some advice again.
I am still doing 4runs a week. After winter period I came back to your 3weeks schedule. I am still in quite a good shape (compare to previous) as in any flat 10km course I can attack my PB which is slightly just under 38min.
But I still cannot improve further below it.
I changed 2 things from last year.
1. easy runs I am running really easy up to 135BPM,
2. from begginning of this year I am doing slightly more km, which is in average 50 per week

What possibly I am doing wrong to push pace under 3:48 in 10k?

Thank you for any advice.

[TheEd]

Hi emko, great to hear from you.

in order to make going under 3:48 per k easier, it would be good to see what can be done about improving your 1k time

have you a 1k time that you can call your fastest?

you can also look to introduce a low level strength training session which should help everything 'all-round'

over to you TheEd

[emko]

Dear TheEd,
I am able to run single 1km about 3:10. I am doing 6x1k sessions in 3:30pace, which currently I am able to do even in 3:25 pace. But I can hardly maintain 5k paced at 3:40. I am stucked on this figures more than a year.
I am doing also strenght training more than 3 years, but only with own weight and only upper part of the body. But I think my core strenght is on certail level.
I am going to run a certified 10k flat race in Budapest this sunday, so I might suprise myself

[TheEd]

emko, interesting .. when you do the 1k session have you brought the rest between reps down to 60 seconds?

do you use a pulse monitor as it would be interesting to see your session

what's your longest run and at what pace / pulse

how do you do in the 5 x 2k session?

TheEd

[emko]

I am doing 60sec rest in between. I am resting by walking trying to lowered HR as low as possible.
Unfortunatelly I only use pulse monitor which is on my watches, I know it is not so accurate. I wil try send you a message of my 6x1k with HR and pace graphs.
I am doing longest runs up to 18k. Previously I didnt check HR during this sessions, so HR was definitelly to high. Now I am trying to go as low as 132BPM. To keep this low HR, I can only do cca 5:20/km.
My last 5x2k session was quite smooth, I could manage to go even faster than 3:40 (it was up to 3:35). Personal feeling of effort was 9 out of 10. Quite confident over pace and session, but considered as a tough one.

[emko]

Dear TheEd,
Just a result from my 10k race from sunday 21.4.2024.
It was certified course with two small steep slopes to bridges (total el. 35m) and quite fresh headwind on last 2km.
as usually I done 38:13, which was 17s behind PB, which just confirms that I am not able to improve further under 38min.

[TheEd]

Hi emko, send me the stats from the race .. send to the email

pace and heart charts, please

cheers TheEd