Improving 10k with regular training

[TheEd]

we do week 1 and we change the following week to incorporate the event

TheEd

[MMS]

Hi Coach,

Remember when I told you I missed the quality sessions? Well, I take back what I said. The 2000´s yesterday made me rethink (Just kidding) . I forgot how tough they are! :p

Now seriously: It was really nice to be back. The 2000´s are meant to be tough, and they were. During the first rep I tried to feel how fast I had to go, that´s why I finished slower than programmed. The others were done in time but, of course, increasingly tougher.

Here´s the feedback of the week, so far.

May 11th - Day 01
Night Run
Time:70min
Dist:11Km @6:22/km
AHR:153
Temp:17C @ 8pm

May 12th - Day 02
Night Run
Time:30min
Dist:4,6Km @6:30/km
AHR:149
Temp:17C @ 8:30pm

May 13th - Day 03
Night Run
Temp:16C @ 8:30pm

4x2000 @ 4:25/km

K|Time|AHR|RHT
2|08:58|173|159
2|08:48|176|160
2|08:48|178|161
2|08:45|179|165
8|35:19|176|161

May 14th - Day 04
Off


The only unusual thing was the higher avr of the easy runs, comparing to same runs weeks ago under this colder temperature. But during warm up yesterday, hr´s were back to normal levels.

Have a nice weekend!

MMS

[TheEd]

it will all start coming back together

look forward to the 1000m session as per always that should be easier

TheEd

[MMS]

Hi Coach,

had the 1000´s yesterday and everything went and it was really fun! No more complaints about speed work! :p

May 15th - Day 05
Morning Run
Time:90min
Dist:14Km @6:26/km
AHR:154
Temp:25C @ 9AM

May 16th - Day 06
Night Run
Time:30min
Dist:4,6Km @6:31/km
AHR:143
Temp:21C @ 7PM

May 17th - Day 07
Night Run
Time:30min
Dist:4,7Km @6:23/km
AHR:143
Temp:20C @ 8PM

May 18th - Day 08
Night Run
Temp:23C @ 8PM
6X1000

K|Time|AHR|RHT
1|04:23|167|157
1|04:22|174|164
1|04:15|176|167
1|04:15|179|170
1|04:11|179|169
1|04:12|181|172
6|25:38|176|167

During the 1000s I wanted to increase pace after 2 reps just to see if I coul handle it. I was hard, of course, but manageable. FYI: I ran 1K for the first rep, then I ran back to starting point for the next rep. This way, reps 1,3 and 5 are equal, the same with 2, 4 and 6.


My foot is fine and I still keep icing it after every run.
I plan to follow the schedule but not sure what to do this Friday, aiming the 10k race this Sunday. Perhaps 30min should be fine, right?

I´m still not sure what to do on the race day. I believe that 50min is a good starting point. I mean, after the 3rd Km I´ll have an idea if I can reach a sub 51, 50, 49, etc... No worried at all with PB.

Cheers.

MMS

[TheEd]

you do that 6 x 1 min @ 10k pace with 1 minute in-between

in total 30 minutes with warm up and down included

On Thrsday you can go for an easy 30 to 40 minutes

then Rest

and

Race

enjoy

TheEd
ps.. must feel good to be rolling again and your approach to the run should be to finish feeling strong, so don't go out quickly and then build up the pace, seeing if you can run slightly stronger over the last 3km

[MMS]

Hi Coach,

Had a nice run this Sunday. The result, 47:58. Really happy with that. The course was flat most of the way. We ran 5k and then would come back from the other side of a large avenue. The on hilly part was a bridge at the first km and, of course, at the last near the finish line.
The HRM went crazy. I saw it when I checked the result. BPM’s of 150 in the middle of the race, including a whole km with avr of 199!
The splits are here:

May 23rd - 10K Race
Temp: 20C

K|Time
1|05:00
2|04:52
3|05:00
4|04:58
5|04:42
6|04:52
7|04:40
8|04:44
9|04:25
10|04:45
Tot|47:58

Followed your advice and started at a comfortable pace and then speed up a bit. Felt tired in the end because I had a short sprint when a realized I could run a sub 48. That was close! :jester:
My next 10k race is on June 27th, 5 weeks from now. I’m traveling on vacation on June 2nd and hope not to miss any run. :whistle:

Now, how do we from here? Keep sub45 as it is or are there any adjustments?

Thanks again for your advice. :great:

MMS

[TheEd]

nice going MMS .. no need to adjust anything as your body will absorb the sessions better now and you should get more benefit

so stick to the sub 45 minute 10 km program for now

TheEd

[MMS]

Hi Coach,

busy week at work before vacation but did all the sessions.

May 25th - Day 01
Night Run
Time:70min
Dist:11Km @6:20/km
AHR:147
Temp:23C @ 8PM

May 26th - Day 02
Night Run
Time:30min
Dist:4,7Km @6:20/km
AHR:141
Temp:20C @ 8PM

May 27th - Day 03
Night Run
Temp: 17C @8PM

4x2000 @ 4:25/K 90s rest
K|Time|AHR|RHT
2|08:50|167|156
2|08:46|176|160
2|08:40|178|158
2|08:44|175|159
8|35:00|174|158

May 28th - Day 04
OFF

May 29th - Day 05
Morning Run
Time:90min
Dist:14Km @6:20/km
AHR:156
Temp:20C @ 8AM

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

Felt more comfortable during the 2000s. Rest heart rate showed some improvement compared to previous session. :p Warm up and cool down of 10 minutes.

I intend to follow the 3 week cycle during my trip that starts next Wed. I'll be back to Brazil on the 13th, when I travel again to my hometown. There it's easy to keep the schedule.

I'll post another feedback on Tue, after the 1000s.

How's your running these days? Any big race on your radar?

Thanks.

MMS

[TheEd]

MMS .. you are training very sensibly and judging by your easy paced runs you seem to have learnt a fair amount about your running

quite sure the rewards via results should be coming soon

TheEd

[MMS]

Hi Coach,

just had the 1000s. First time did a quality session in the morning. It was harder than expected. It was rainy (light) but windy.
Could manage an overall faster pace than previous session, but it was tough while facing the wind for a while.

May 30th - Day 06
Night Run
Time:30min
Dist:4,7Km @6:20/km
AHR:141
Temp:20C @ 7PM

May 31st - Day 07
Morning Run
Time:30min
Dist:4,7Km @6:20/km
AHR:146
Temp:18C @ 9AM

June 1st - Day 08
Morning Run
Temp: 15C @9AM

K|Time|AHR|RHT
1|04:15|160|156
1|04:11|175|171
1|04:10|177|173
1|04:15|179|175
1|04:11|180|175
1|04:15|179|177
6|25:17|175|171

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

I'll travel tomorrow morning and will do my best not to miss any run.

Have a good week and well chat soon.

Tks!

MMS