Improving 10k with regular training

[MMS]

Hi Coach,

The reason I asked about doing a 2-week cycle was that during sub50min you suggested this back then. But, if you believe that until I get more consistency on the sub45min I should keep the 3-week cycle, or if it doesn’t apply to the sub 45min, that´s fine! It was just my anxiety speaking. :whistle:

So, what are your thoughts on this? :mmm:

The times for the 2000´s and 1000´s are tough. I can complete the sessions, although I believe that an improvement now would be a drop of 5 seconds each. :whistle:

This week is tough at work. Working until late on Mon and yesterday, missed this two days. :mad: I hope everything goes fine today and I can escape for a run tonight.

Regarding the 4-5k time-trial, I ran the 5K paced run at a speed I believed would be easy, around 4:20k/min. It wasn´t as easy as I expected. Perhaps (?!) I could reach a 21min time, because I controlled my pace on this run. But if I did, I would finish at my limit today.

Jul 10th - 5k Paced - Day 12
Night Run
Temp:23C

K|Time|AHR
1|04:19|167
2|04:22|181
3|04:21|184
4|04:22|186
5|04:21|188
5|21:45|181

Jul 11th - 60min - Day 13

Time:60min
Dist: 9,4K @ 6:23/k
AHR: 147
Temp:23C

Jul 12th - 30min - Day 14
MISSED


Jul 13th - 3x5min - Day 15
MISSED

Thanks again!

MMS.

[TheEd]

it is most important that you do get used to the 3 week cycle as it is balanced in a way for long-term development

so provide feedback on what you would like to change according to your needs and then we can go through each thing and see if we can maintain a balance

many thanks

TheEd
ps.. your ambition should be to get to 5 x 2k .. then you will appreciate the 3 week cycle

[MMS]

For now, I wouldn´t change anything. I haven´t entered the August race yet, but probably will. It´s on the 15th, so I shall complete another 3-week cycle. The week before the race we decide what to do when we get there.

After this race, we can assess where I stand and work on the 2000s and 1000s.

Next there´s a marathon with some friends on Sep 19th. Two teams of 4. Each person runs aprox. 10km.This should be really fun. :tonguepop:

Thanks.

MMS.

Ps: 5x2000m! That´s a killer for sure! :rip:

[TheEd]

ok .. onwards and forwards

TheEd

[MMS]

Hi Coach,

Quick feedback from last days.

Jul 14th - 3x5min - Day 16

Moved this run one day because I missed it the day before. Hope was not a problem considering that there was no race on the weekend.

Speed was around 4:30/k

Time| AHR
05:00|166
01:00 |168
05:00 |176
01:00 |172
05:00 |186
01:00 |175
18:00 |175

Temp:18C


Jul 15th - 30min - Day 17

Time:30min
Dist: 4,6K @ 6:31/k
AHR: 145
Temp:18C

Jul 16th - OFF - Day 18


Jul 17th - 70min - Day 19

Time:70min
Dist: 10,9K @ 6:25/k
AHR: 153
Temp:23C


Jul 18th - 30min - Day 20

Time:30min
Dist: 4,6K @ 6:31/k
AHR: 147
Temp:23C

B]Jul 19th - OFF - Day 21[/B]

Cheers.

MMS

[TheEd]

I notice you are running your easy days nice and relaxed

how are you feeling overall?

TheEd

[MMS]

I notice you are running your easy days nice and relaxed

how are you feeling overall?

TheEd

I´m feeling really good and also glad to be back to a consistent running routine again.

I´ve been trying to keep my hr btw 145-150 on my easy runs. So, pace is around 6:20/k 6:30/k depending on the temperature. Very comfortable pace.

The 2000 and 1000 are still tough.:rip: By tough I mean I have to stay focused all the time in order to finish at the right time/pace. On the 2000, the fourth rep is a mental challenge. The 1000, a bit easier, but still struggle to finish the 6th rep. As I mentioned, after the August 15th race we can work on these runs, if necessary.

The 3rd week of the program, I don´t know if it´s because I missed two runs, was very easy.

As an overall analysis, the program fits perfectly now. Don´t feel it´s too much or too little.

How do you thing I´m going so far?

MMS

[MMS]

Hi,

New sub45min Cycle started this week. Had the 2000 session last night. Very happy with that. See below:

Jul 20th - 70min - Day 01
Night Run

Time:70min
Dist:10,8km
AHR:152
Temp:23C

Jul 21st - 30min - Day 02
Night Run

Time:30min
Dist:4,7km
AHR:147
Temp:23C

Jul 22nd - 4x2k - Day 03
Night Run
Temp: 24C

K|Time|AHR |RHT
2|08:50|172|162
2|08:48|180|160
2|08:49|176|166
2|08:30|180|166
8|34:57|177|164

Ops! 4th rep was faster than intended! :whistle:

Jul 23rd - OFF - Day 04


I can say that I´m feeling much more confident after last night´s session.
Nice improvement when compared to previous on July 1st.

Nice weekend!

MMS

[TheEd]

most definitely .. you gaining in strength

as mentioned previously, you have been through quite a bit, yet have stuck to the task

please, do keep monitoring your legs to avoid any niggles, so that you can get the benefit of all the training you putting in

Cheers

TheEd

[MMS]

Hi Coach,

I´ve been monitoring my legs after each session. Sometimes, feeling tired after a long or quality session. But next day it´s ok. Warm up routine before quality session is about 10-12 minutes. Yesterday I wasn´t feeling the best shape, but manage the 1k session struggling less than previous.

Jul 24th - 90min - Day 05
Morning Run

Time:90min
Dist:14k
AHR:153
Temp:19C

Jul 25th - 30min - Day 06
Night Run

Time:30min
Dist:4,7k
AHR:145
Temp:21C

Jul 26th - 30min - Day 07
Night Run

Time:30min
Dist:4,7k
AHR:144
Temp:18C

Jul 27th - 6x1k - Day 07
Night Run
Temp:17C

K|Time|AHR|RHT
1|04:15|171|163
1|04:14|178|172
1|04:15|180|171
1|04:16|181|176
1|04:15|180|177
1|04:14|184|176
6|25:27|179|173

Cheers

MMS.