Improving 10k with regular training

[MMS]

Hi Coach,

had the last two sessions on the beach.

May 23rd 5K paced

K|Time|AHR
1|04:52|152
2|04:46|166
3|04:42|173
4|04:48|172
5|04:55|174
Total 24:03

May 24th 10K easy (morning)

Dist: aprx 10k
Time: 67min
AHR:160

We have four weeks untill the race on June 20th, this week I´ll entry (is this the word?) the race. So, it´s possible I can have two 3x2000 sessions before that.

TKS

MMS

[TheEd]

This weekend you can consider a race or time-trial

and then the following week you will roll towards June 20th for the next race

should all work out

TheEd

[MMS]

That´s perfect.

So, instead of the long run I would could either try a 10k race or 4k time trial, right?

In your opinion, which one should be chosen? 10k or 4k?


MMS

[TheEd]

Do the 4k then we have something to compare to

Cheers

TheEd

[MMS]

Hi Ed,

Unfortunately I couldn´t entry the 10k race on June 20th because it has already reached the limit of runners. I´m very disappointed because I really wanted to run this night race. Probably missed it during vacation.

I´ll check for another race soon.

I was thinking of keeping current schedule of taking a 4k time-trial this weekend. What do you think?

MMS

[MMS]

Hi Coach,

now it´s confirmed. Next race June 28th! How can we work from here?

MMS

ps: later I´ll provide feedback from past sessions.

[TheEd]

still do the 4km and we take it from that feedback

TheEd

[MMS]

Hi Ed,

feedback from this week.

May 26th 70min

Time: 70min
Dist: 10,1K
AHR: 152

May 27th 30min

Time: 30min
Dist: 4,5K
AHR: 133

Lowest HR so far!

May 28th 3x2000m

wu = 5min
cd=5min

K|Time|AHR|Rest|RestHR
wu|05:00|130|01:30|125
2|09:48|160|01:30|147
4|09:44|166|01:30|151
6|09:44|171|01:30|148
cd|05:00|150|01:30|136

===================

Later I'll have 30min and tomorrow the 4k time-trial. So, I'll run the fastest I can and provide the 1k splits.

Tks!

MMS

[MMS]

Hi Coach,

I had the 4k time-trial last night. Pretty tough run, did my best.

Before that

May 30th 30min

Time:30min
dist:4,5k
AHR:143

Now:

May 31st 4k Time-Trial

K|Time|AHR
1|04:17|167
2|04:20|183
3|04:30|184
4|04:14|187
Tot|17:21|180


So, Coach. What can you tell me about these results and next steps? 30min today, 5x1000 tomorrow and so on?

Tks

MMS

[TheEd]

a big improvement from February - Total: 19:30

to 17:21

some would say that is a big improvement

What say you?

TheEd
ps.. more to follow on your reply