10K Training to Improve Time

[graham]

Hi Coach!
I started the program again and today is Day 2. I did my 60min easy run for Day 1 and the 30min for today. I will give you feedback on the 3x2k tomorrow. I am of course excited on how I will be doing.

I decided to focus on your program and plan to complete the 18day guide. I plan to race as prescribed on the 19th day. I plan to do the strict 18 day program for July, Aug, and Sep with races at the end and see how it goes. I do hope I break 50 minutes during these months.

Cheers!

Graham

[TheEd]

be slightly patient and simply do the cycles

you down to 51 minutes and with consistent training you should improve

patience is your key and keep it simple

these programs are balanced and as you improve so does your workload in a natural progression

:great:

TheEd

[graham]

Hi Coach!
I did the 3x2K in the track today. My times as follows:

- 1st 2K - 9min 43 sec
- Rest 2mins
- 2nd 2K - I quit after the 600 meters and finished the 2K walking
- Rest 2 mins
- 3rd 2K - 12 min 52 sec

I guess I was overly excited coming back to the track for my intervals and put too much in my first 2K.

You are right as usual. Patience is key. I rest tomorrow.

[TheEd]

steadfast and forward thinking

this experience will help in the future

TheEd

[graham]

Hi Coach!
I am on schedule with the program. I did Day 13 today which is the 5 x 1K R60-90 4min 45 to 4min 50 L.

I made a mental mistake at the start. I though my target time was 4:50 to 5:00 per 1K. Hence my time:
1st 1K - 5:08 (I started easy, learned my lesson)
2nd 1k - 4:53 (I thought I was rockin')
3rd 1K - 4:56 (so far so good)
4th 1K - 4:56 (so far so good)
5th 1K - 5:03 (felt the fatigue)

I found out the correct target should have been 5 seconds faster. Oh well.

I have a race coming in at exactly the end of the 18 day program. Slowly but surely coach.

Cheers!

[TheEd]

things can only get better

TheEd

[graham]

Btw, my race does not fall exactly on Day 19. It falls on Day 21. What adjustment do I do in the final week leading to the race? Do I just add 30 min easy runs or can i put in an interval run?

Original:
Day 15-3x5min@10K pace
Day 16-30min easy
Day 17-30min easy
Day 18-Rest
Day 19-Race Day

Adjustment due to 2 extra days:
Day 15-3x5min@10K pace
Day 16-30min easy
Day 17-30min easy
Day 18-30min easy or can I put in a 3x2K or 5x1K or a 5k paced run here?
Day 19-30min easy
Day 20-Rest
Day 21-Race Day

Graham

[TheEd]

reverse the training from the race day

change 'your' Day 17 and 18 around

Day 18-30min easy
Day 17-30min easy or can I put in a 3x2K or 5x1K or a 5k paced run here?
Day 19-30min easy
Day 20-Rest
Day 21-Race Day

for Day 16 easy 30 minutes

Hope this balances out OK?

TheEd

[graham]

I got the reverse Day 17 & 18 instruction. However, you did not answer what type of training for Day 17 - 30min easy or can I put in a 3x2K or 5x1K or a 5k paced run here?

Cheers!

[TheEd]

apologies

you can do 3 x 1k at 5k race pace with 3 minute easy in-between

Cheers

TheEd