10K Training to Improve Time

[graham]

Hi Coach!
I'm back after 1 month of rest and rehab. I started the program again and I am on Day 5 today.

My times for the 3x2K (Day 3) were as follows:
1st - 11mins 5 secs
2nd - 13mins 10 secs
3rd - 15 mins 8 secs

I will be doing the long run today - 1 hour 45mins. I am just getting back in the groove. Will update you more this week.

Graham

[TheEd]

Hi graham and welcome back

try to ease into things and consider only doing 75 minutes instead of the total time on feet

Cheers

TheEd

[graham]

Hi coach!
I have done my long run of 75 minutes as you recommended and did my 30 mins easy run today. Thanks for the advice on the 75 minutes -- seems like I needed it.

Tomorrow is easy run day again and then the 6x1k the day after. Do I still target the 4min 20 sec?

[TheEd]

Drop the pace by 10 to 20% off your last target times for 1000m

so consider 5 to 10 seconds slower

TheEd

[graham]

I was not able to read your email above. Anyway, my times were as follows:
1st 1K - 6mins 10 sec (slight uphill)
2nd 1K - 5mins 30 sec (slight downhill)
3rd 1K - 5mins 1 sec (slight uphill)
4th 1K - 4mins 30 sec (slight downhill)
5th 1k - 5 mins 30 sec (slight uphill)

I did a 30 min easy run the next day. After that i crosstrained badminton instead of 30 min easy run. Today I rest. Tomorrow I do 5K run. Do I still go for sub 25?

Digress: I came across Arthur Lydiard's program. He even had a sample 10K program with 3months conditioning, 4 weeks anaerobic, then 10 weeks track. I would like to hear your thoughts on this. Offhand, its a bit hardcore for my age. But his principle seems sound.

[TheEd]

Hi graham, run a paced 25 minute to 26 minutes

Lydiard got results with his programs you more than welcome to try his training however these forums' feedback are for the programs we provide. These programs have got tremendous results and if the user trains consistently, avoids injury and serious sickness they will get results, the success ratio of these programs are more than 80%. They are designed for the runners of all abilities aiming at sub 50mins and quicker, who have other work commitments.

Because everything here is internet based it makes things slightly more difficult and I hope this reply doesn't come across as dismissive as it is not the intention. We believe in what we do and provide a service around the programs we provide.

[graham]

Hi Coach!
Your reply did not come across as dismissive at all. I understand the program you offer. In fact, for you to provide coaching feedback pro bono is such a great and wonderful service to the global running community.

Personally, I like your program because I have had succes with it and after reading the Arthur Lydiard training, your program actually contains its essence. I just wanted to know your thoughts on the matter as a coach, not really to compare programs.

Noted on the 25 to 26 min pace. Cheers!

[TheEd]

Thank you graham

after having been involved in coaching for some 25 years now and when I initially started as a coach, the comparisons to other coaches' programs happened often.

My bottom line in the end was I got results and with this the questions relating to program comparisons faded away

to now be online where people are unaware of my coaching background, I must admit, I would not like to go through the same process all over again

Lydiard's programs were highly successful due to the high aerobic workload and what must be understood that running was very different back then, the Olympics were the main events and there were not many road racing - track and cross country events to participate in.

The 'periodization' worked but it was for a different era. It can however still work today but would take a lot of sacrifice

The 10k programs available on Time-to-Run are aimed specifically at the person who works a full time job and does not have the time to put in a massive amount of training.

They are simple, but with technical fine tuning, and are designed to get results and avoid injury according to the various levels.

I hope that this explains a lot better my reluctance to get drawn into comparisons with regards to the 10k programs and coaches

These 10k programs actually use the 5-tier approach but revamped to my own liking and experience from coaching

[graham]

Hi Coach!

I like you point on specifically aimed at the person who works a full time job and does not have the time to put in a massive amount of training. That's me!!

Thanks again for providing a comprehensive response. It helped a lot!

As for my training, I am resting for the next 4 days and will start the program again on Monday. Will provide update. In the Philippines it is now rainy season.

Best,
Graham

[TheEd]

Thanks graham

forgot one thing

the 10k programs were designed with the enjoyment of running in mind

enjoy the break

TheEd
ps.. and maybe the rain

:yes: