Improving 10k with regular training

[TheEd]

aaah ha .. a drop in weight will signify the increase in speed for the 4k trial

this means there is still more to come when you absorb the next level of training

excellent

fun times ahead for you

TheEd

[MMS]

Hi Coach,

I can definitely say that the 5x2000 was the hardest session so far! :rip:

But I'm really satisfied that I could do it! :great:

Here's the feedback of this week.

Oct 20th 60-70min - Day 1

Time: 67min
Dist: 10k
AHR: 136
Temp: 20C

Oct 21st 30min - Day 2

Time: 30min
Dist: 4,6k
AHR: 136
Temp: 20C

Oct 22nd 5x2000 - Day 3

Temp:20C

K|Time|AHR|Rest|RestHR
02|08:39|171|01:30|156
04|08:41|176|01:30|162
06|08:39|179|01:30|163
08|08:38|181|01:30|167
10|08:41|181|01:30|166

Like I said, it was a tough session. I really had to focus on going through, especially during the 4th and 5th rep.

Nice weekend Coach!

MMS

[TheEd]

MMS that is a very solid 2000 session on your return to interval work

impressive and consistent

well done

The 1000's will be a breeze

TheEd
ps.. a good weekend to you

[MMS]

Thanks, Ed!

Your words are always motivating!

Here´s some feedback:

Oct 23rd Rest Day - Day 4

Oct 24th Long run - Day 5

I had this session early in the morning but this day was really hot. Although I was easy, bpm were high.

Time:90min
Dist:13,5K
AHR:163
Temp:29C-30C

Oct 25th 30min - Day 6

Again in the morning, but better temperature.

Time:30min
Dist:4,6
AHR:150
Temp:21C

Oct 26th 10k easy - Day 7

Unfortunately it rained hard all night and was quite windy as well. Couldn´t make it.

Missed Run.

Oct 27th 6x1000 - Day 8

Weather wasn´t good again. Wasn´t raining at the time, but was windy enough I could feel that was slowing me down a bit.
It was tougher than I expected and a real mental challenge.

K|Time|AHR |Rest|RestHR
1|04:10|167|01:00|152
2|04:10|171|01:00|162
3|04:09|172|01:00|169
4|04:11|174|01:00|172
5|04:10|175|01:00|171
6|04:12|176|01:00|172

I can say that the times for the 2000´s and 1000´s are perfect for where I stand today. They are really tough sessions but manageable. With time, they will become "easier".

This saturday is 5k paced. What time should I aim?

Tks!

MMS

[TheEd]

by the way MMS .. now that you are used to 1hr runs, do not drop them, sorry I was meant to mention that

instead of the easy run on the Wednesday after the 1000's you can do 1hr on that day now, as you have built up to 1hr runs

maintain the 1hr runs wherever you can on the program, keep in mind your fatigue

5k paced run aim .. sub 22 no faster than 21:30

do enjoy

TheEd
ps.. please ask questions for further clarity

[MMS]

by the way MMS .. now that you are used to 1hr runs, do not drop them, sorry I was meant to mention that

It's not a problem at all, Coach! :great: I've got this message before going out this wednesday.

maintain the 1hr runs wherever you can on the program, keep in mind your fatigue

I'm aware of that. I'll keep them easy and will be careful not to overload my body.

Tks!

MMS

[MMS]

Hi Coach,

The weather has considerably changed during the weekend. It´s really hot lately. :yes:

Oct 28th 1hr easy - Day 9

Time:60min
Dist:9,1k
AHR:140
Temp: 19C

Oct 29th 1hr easy - Day 10

Time:60min
Dist:9k
AHR:140
Temp: 19C

Oct 30th Rest Day - Day 11


Oct 31st 5k Paced - Day 12

Like I said, hot day. Although I ran at 8pm, temperature was 25C. So I aimed the upper limit of this session.

K|Time|AHR
1|04:21|132
2|04:26|176
3|04:26|177
4|04:25|180
5|04:15|185
Tot|21:53|176

Nov 1st 30min easy - Day 13

Run early the morning. Around 8:30am, but again, hot day. That´s why I decided to go for a easy 30min.

Time:30min
Dist:4,5k
AHR:153
Temp: 30C

Nov 2nd 1hr easy - Day 14

Also ealy in the morning. Still hot.

Time:60min
Dist:9k
AHR:157
Temp: 28C

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

Today´s session is 10x400m. The park I run doesn´t have a 400m mark to guide me. But, there are 500m marks that I konw (I used a friend´s of mine Garmin to set these 500m marks and help me learn how to control the speed).

So, can you adjust the number of reps and pace for a 500m session?

Tks again!

MMS

[TheEd]

yes .. 8 x 500m should be suitable

same pace for the 500's as for the 400's simply add the time for the extra 100m and increase rest by 15 seconds

how bout swapping the weather for ours

enjoy

TheEd

[MMS]

According to the sub40 program, the pace of this session is 400m/86sec. Aprx 3:35/km.

You´ve adjusted the pace for the 2000 and 1000. Should you also adjust this? :confused:

MMS

[TheEd]

so we take your last 1000m session

4:10 per k

you should run 10 seconds per km quicker for this session

so 4 minutes per k divide by 2 = 2 minutes per 500m

correct?

remember to increase rest by 15 seconds if needed

Cheers

TheEd