Improving 10k training with advice

[martz]

Here is my workout during the week:

8th September - 5km Easy Run
Time – 00:30:05
AHR – 138 BPM
Temperature – 14C

9th September - 3 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:36| 4:48 | 156 | 72 | 173
Rest| - | - | 139 | 118 | 173
2 |9:33| 4:47 | 170 | 118 | 182
Rest| - | - | 149 | 130 | 180
3 |9:28| 4:44 | 178 | 130 | 186
Temperature - 16C

11th September – 10km Run
Time – 00:55:47
AHR – 160 BPM
Temperature – 20C

13th September - 5km Easy Run (Treadmill, no incline)
Time – 00:29:02
AHR – 136 BPM
Temperature – 18C

[martz]

Hi Ed,

When I did 3x2km interval, compare to this cycle and my previous cycle, I felt much more confident and not as challenging as I thought. Wow, I notice even my average heart rate during the interval is much lower too even when my running pace is quite similar to previous cycle. Previous cycle was 170, 179, 184 and this cycle is 156, 170, 178. I thought about doing another set but I wasn’t too sure if this is a good idea and it’s best to stick to the program in the end. I'm so happy with my training, I have a great feeling I never been as fit as I am right now.

This week, I’m going to do:

14th September – 5x1k rest @ 90sec
15th September – 30 minute easy
16th September – 30 minute easy
17th September – Rest
18th September – 5k paced run
19th September – 10km easy
20th September – 3x5min @ 10km pace with 1 min easy

So what do you say?

Martz

[TheEd]

this is the kind of data that is encouraging for you

this all looks good, you getting the rhythm of the program and now on to applying to the events

nice to read martz, most encouraging

TheEd

[martz]

My workout for the week:

14th September – 5 x 1km interval with 90 sec rest
Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:36 | 154 | 85 | 166
Rest | 137 | 115 | 166
2 | 4:37 | 168 | 115 | 178
Rest | 146 | 125 | 178
3 | 4:34 | 178 | 125 | 186
Rest | 153 | 135 | 186
4 | 4:36 | 176 | 135 | 184
Rest | 152 | 138 | 183
5 | 4:25 | 183 | 138 | 190

Temperature – 16C

15th September – 5km Easy Run
Time – 00:29:59
AHR – 140 BPM
Temperature – 14C

16th September - 5km Easy Run (Treadmill, no incline)
Time – 00:28:58
AHR – 132 BPM
Temperature – 18C

18th September – 5km paced run
Km |Time |AHR
1 |04:49 |147
2 |04:48 |165
3 |04:49 |176
4 |04:47 |179
5 |04:46 |180
Time – 00:23:59
AHR – 169 BPM
Temperature – 13C

19th September – 10km Easy Run
Time – 01:01:02
AHR – 143 BPM
Temperature – 12C

20th September – 3x5min Fartlek with 1 min Easy

Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:51 | 145 | 71 | 163
Easy| 5:56 | 155 | 150 | 163
2 | 4:49 | 164 | 150 | 174
Easy| 5:58 | 163 | 155 | 172
3 | 4:48 | 174 | 155 | 180
Easy| 6:01 | 168 | 160 | 180

Temperature – 11C

21st September – 5km Easy Run
Time – 00:29:47
AHR – 143 BPM
Temperature – 12C

[martz]

Hello Ed,

During my 5x1k interval, compare to my last cycle, even though my pace is similar, I did not experience any dizziness on 4th and 5th set unlike my last cycle. My legs seems to feel lighter so I decide to do 4:25/k on my last set to see how it feels and I felt really pumped in the end. I got a great feeling this cycle is working very well and I seem to make lots of progress lately. I can’t wait for time trial.

This week, I’m going to do:

22nd September – 30 minute easy
23rd September – rest
24th September – 5km Time Trial
25th September - Rest
26th September - 30 minutes easy
27th September - Rest

Martz

[TheEd]

good to hear martz, sometimes adaptation can take longer and as you gain more experience you should also improve on how you eat before the quality sessions

enjoy

TheEd

[martz]

Here is the workout I’ve done during the week:

22nd September – 5km Easy Run
Time – 00:29:44
AHR – 143 BPM
Temperature – 14C

24th September – 5km Time Trial
Km |Time |AHR
1 |04:26 |168
2 |04:30 |181
3 |04:32 |189
4 |04:33 |191
5 |04:20 |194
Time – 00:22:21
AHR – 185 BPM
Temperature – 13C

27th September – 12km Easy Run
Time – 01:13:46
AHR – 148 BPM
Temperature – 18C

[martz]

Hi Ed,

I am so thrilled that I have achieved my new PB of 22:21 for 5km time trial and I wasn’t expecting I can run sub 23:00 either. I started out a bit too fast but I took the pace off slightly after 1km. The last km was very tiring since I realise sub 22:30 is possible. So I push myself as hard as I could and didn’t believe what I have achieve in the end. This cycle is very amazing and I couldn’t even thank you enough. In the meantime, I’m working on recovery run since my leg is heavy after 5km time trial and looking to return cycle in a week or two. By the way, about how I eat as I gain more experience, does that involved in eating right amount of carbohydrates and protein intake?

Martz

[martz]

By the way, I got 10km event coming up in 4 weeks time and looking to run under 48 minutes, if I going to start the next cycle, should I still do sub 50 minute cycle?

[TheEd]

nice going on the 5k time-trial Martz

you can look to move up to the sub 45 minute 10km schedule and do the sessions at the same pace as before

after the 2k session we can see whether we will speed things up

things coming along nicely

TheEd