Improving 10k training with advice

[TheEd]

martz, access problems, then hit F5 straight after logging in .. sometimes the updated browsers don't work too well with the forums

how are you feeling now confidence wise?

instead of looking to run exactly on target with the interval times, run by feeling and only take your time once you finish

this will take the intensity out of things, if that is still too intense then look to replace the 2k with 4 x 8 minutes @ estimated 10k pace with 2 minutes easy in-between

this is a fartlek session and could give you a variation of training which is less intense

let me know how it goes

TheEd
ps.. for the 1k session .. 5 x 4 minutes with 2 minutes easy in-between

[martz]

My training during the week so far:

16 December – 7km Steady Run
Time – 0:38:21 (5:29/km)
AHR – 160 BPM
MHR – 174 BPM
Temperature – 24C

18 December – 5km Easy Run (Treadmill, no incline)
Time – 0:27:13 (5:27/km)
AHR – 136 BPM
MHR – 149 BPM
Temperature – 18C

19 December – 10km Easy Run
Time – 1:01:24 (6:08/km)
AHR – 149 BPM
MHR – 161 BPM
Temperature – 20C

21 December – 20km Long Run
Time – 2:11:20 (6:34/km)
AHR – 147 BPM
MHR – 161 BPM
Temperature – 25C

[martz]

Hi Ed,

In term of my confidence wise, it’s all tumbling down at the moment. Since my easy run pace is down by 10 - 15 sec/km in a space of 6 weeks and still getting worse which hasn’t help confidence at all. I'm definitely out of form as far as I concern. Might got something to do with lactate threshold. Anyway, I’ll start the cycle this again week and try and take the pace off during interval. Also, if I’m running more than 20km for long run this week, can I replace day 2 & 6 as rest instead of 30 min easy run?

23 December – 70 min easy distance
24 December – Rest
25 December – 4x2km interval with 90 sec rest @ 4:40 – 4:50/km
26 December – Rest
27 December – 22km long run
28 December – Rest

Martz

[TheEd]

martz, don't monitor progress or compare, simply do the runs

the main concern is whether the morning pulse is higher than normal

you putting in some decent sessions there

so all looks good

TheEd

[martz]

23 December – 10km Easy Run
Time – 1:04:25 (6:27/km)
AHR – 144 BPM
MHR – 160 BPM
Temperature – 25C

25 December – 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:33| 4:47 | 160 | 68 | 175
Rest| - | - | 153 | 128 | 174
2 |9:39| 4:50 | 175 | 128 | 182
Rest| - | - | 157 | 132 | 179
3 |9:54| 4:57 | 179 | 128 | 187
Rest| - | - | 162 | 138 | 183
4 |9:41| 4:51 | 185 | 138 | 192
Temperature - 26C

27 December – 22km Long Run
Time – 2:18:07 (6:17/km)
AHR – 147 BPM
MHR – 161 BPM
Temperature – 20C

[martz]

Hi Ed,

What a relief after I did a 4x2km interval although it was a hot humid morning. 1st and 2nd set I went ok, however, 3rd set I struggle through heat, cramp and leg heaviness which I was on the verge of not being able to complete the workout. The last set, I gave it all I got and very happy to get this workout out of the way in the end. Other than that, long run went pretty well, no signs of any discomfort. I’m actually starting to really enjoy long runs. I’m still hopeful that I can return to full pace in near future.

For this week cycle, I would like to be in good shape for half-marathon even though I won’t be doing the event til May 2015 and looking to do a marathon later that year. For now I’ll be focusing on 5km time trial when this cycle nearly complete. Can I replace the 30 min easy and 1 hr easy to long run or is there any other training plans which may better suit?

Over to you,

29 December – 6x1km interval with 90 sec rest @ 4:30 – 4:40/km
30 December – Rest
31 December – 10km easy run
1 January – Rest
2 January – 5km Paced Run
3 January – Rest
4 January – 24km long run

[TheEd]

Hi Martz, you seem to moving 'strongly' in the right direction

do not lower the rest to 30 seconds, keep it at 1minute

if you able to get your long run every 3 weeks to 25km then you will be able to move up to doing a 30k training run in the future

keep yourself balanced, you need to monitor that you are indeed recovering between sessions, the better your recovery, the more development will take place

on we go

TheEd
ps.. we have the 6 weeks before marathon program, for those who have used the 10k training programs

[martz]

Oops correction, I actually meant to rest for 90 sec for 6x1km interval, not 30 sec.

[TheEd]

great stuff.. have a great New Year

TheEd

[martz]

29 December – 6 x 1km interval with 90 sec rest
Set|Time|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |4:36| 153 | 69 | 167
Rest| - | 134 | 113 | 160
2 |4:36| 157 | 113 | 173
Rest| - | 148 | 122 | 172
3 |4:35| 167 | 122 | 179
Rest| - | 150 | 125 | 177
4 |4:33| 172 | 125 | 183
Rest| - | 159 | 133 | 183
5 |4:33| 174 | 133 | 183
Rest| - | 154 | 132 | 179
6 |4:24| 178 | 132 | 187
Temperature - 24C

30 December – 10km Easy Run
Time – 1:10:01 (7:00/km)
AHR – 155 BPM
MHR – 176 BPM
Temperature – 32C

1 January – 5km Paced Run
Km |Time |AHR
1 |04:44 |150
2 |04:45 |174
3 |04:52 |181
4 |04:44 |186
5 |04:47 |184
Time – 00:23:52 (4:46/km)
AHR – 175 BPM
Temperature – 22C

4 January – 24km Long Run
Time – 2:36:22 (6:31/km)
AHR – 149 BPM
MHR – 166 BPM
Temperature – 26C

Hi Ed,

Hope you have a great New Year. As I did a 6x1km interval run, I seem to run very well. After I finish the interval, I realise I may still able to do 4:25/k but probably not worth risking not able to complete the workout. At least, for the first time in a while I have bit of confidence. However, my confidence didn’t last too long when I ran 10km easy run. It was a shocking hot humid day and even though I only barely jog, this workout didn’t feel anywhere near an easy run. I was pretty dehydrated and felt like my body just can’t really take it. I’m not sure if it’s worth running when the temperature hit 30C+. My 5km paced run went ok, not much drama in general. 24km long run is bit of a struggle through the heat other than, my body seem to adapt the distance well. Anyway, I’m looking forward to 5km time trial. I may not be able to run 4:30/k but I’ll see how I go.

Martz

5 January - Rest
6 January – 3 x 5min Fartlek with 1 min easy
7 January – 40 min easy
8 January – Rest
9 January – 40 min easy
10 January – Rest
11 January – 5km Time Trial