Improving 10k training with advice

[martz]

Hi Ed,

I did a 5km easy run on Monday after time off from sickness and no dramas except my calf is a little bit stiff but no concern. However, I did a 4km time trial this morning, my legs felt very heavy compare to 3 months ago before I have ITB but I felt fine until the last km, both my calves got really tight and have to take it easy in the end. Nevertheless, the tightness should go away in 2 weeks’ time once I got into running routine. Good news is, I haven’t experience any pain from my ITB during my time trial. Looks like I’m ready to start the program.

Cheers,

[martz]

28th July - 5km Easy Run
Time - 00:32:41
AHR - 136 BPM
Temperature - 10C

30th July - 4km time trial
Km |Time |AHR
1 |04:51 |165
2 |04:43 |183
3 |04:42 |192
4 |04:54 |186
Time – 0:19:10
AHR – 182 BPM
Cadence - 192 SPM
Temperature - 15C

[TheEd]

are we able to start the cycle from next Thursday

Day 3 on a Thursday and that gives you the weekend for a long run

the 2k pace to start with will be 4.55 per k to 4.50 per k

the 1k session will be at a pace 10 seconds quicker than the 2k

so 4.40 to 4.45

please provide feedback, as well as what your plans are

TheEd

[martz]

Hi Ed,

I can start the cycle this Thursday. So this means I'll be doing a 3x2k interval at 4:50 to 4:55/k on Thursday, Long run on Sunday and 5x1k interval at 4:40 to 4:45/k on Tuesday? During my interval run in between sets, how long should I rest for? During the rest in between interval sets do I run at lower pace, walking or completely stop? Just before completing my rest to resume my sets during interval, how low my heart rate should be at?

Regards,

[TheEd]

Rest 90 seconds to 2 minutes between the 2k's

and

Rest 90 seconds between the 1k's

hopefully this is clear

TheEd

[martz]

Hi Ed,

Here is my feedback:

2nd August - 5km Easy Run
Time - 00:30:21
AHR - 142 BPM
Temperature - 11C

4th August - 5km Easy Run
Time - 00:30:55
AHR - 140 BPM
Temperature - 13C

5th August - 5km Easy Run (treadmill, no incline)
Time - 00:29:25
AHR - 139 BPM
Temperature - 18C

7th August – 3 x 2km interval with 90 sec rest

Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:38| 4:49 | 170 | 78 | 182
Rest| - | - | 147 | 124 | 180
2 |9:32| 4:46 | 179 | 124 | 186
Rest| - | - | 155 | 134 | 185
3 |9:26| 4:43 | 184 | 134 | 190
Temperature – 16C

No dramas for easy run. For the 3x2km interval, during my first set, I felt it wasn’t too difficult to start with so I decided to pick up my pace up for second and third set to the point I felt very challenged but I finish all 3 sets quite comfortably despite a stiff calves but it felt much better than 4km time trial I did last week. At the end of this program, I thought about doing a 10km time trial, even though I haven’t felt any pain from my knee for quite some time, would that be wise?

Hope you have a great day,

[TheEd]

nice high HR .. make sure to do some maintenance stretching to assist in avoiding problems

what have you planned for your weekend?

at the end of the cycle best not to do a 10k time-trial on your own

if you have no one to run with, then do the 4k time-trial

TheEd

[martz]

Hi Ed,

Thanks, as always I stretch myself for 15 minutes before and after running. I'm planning to do 7km as a long run, which I'll see how I go. How about a 5km time trial at the end of the cycle?

Martz,

[TheEd]

martz, we prefer to have a distance that is not standard, so that you able to mark how things are going according to say, your 4k time, which is associated to the program

a 5k PB can be run in events, to measure how training is progressing, we don't use the often run distances

hence our 4k

hope this helps

TheEd

[martz]

Hi Ed,

Here is my feedback:

9th August - 7km Long Run
Time - 00:40:24
AHR - 159 BPM
Temperature - 15C

11th August - 5km Easy Run
Time - 00:30:55
AHR - 139 BPM
Temperature - 9C

13th August – 5 x 1km interval with 90 sec rest

Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:39 | 166 | 88 | 175
Rest | 140 | 121 | 174
2 | 4:36 | 174 | 122 | 186
Rest | 147 | 129 | 183
3 | 4:33 | 184 | 129 | 190
Rest | 153 | 138 | 187
4 | 4:36 | 187 | 139 | 194
Rest | 158 | 144 | 192
5 | 4:33 | 188 | 144 | 195
Temperature – 11C

15th August - 5km Easy Run (treadmill, no incline)
Time - 00:29:29
AHR - 136 BPM
Temperature - 18C

17th August – 10km Easy Run
Time – 01:01:44
AHR – 142
Temperature 15C

I’m am very happy with the progress I’m making at the moment. While I was doing 5x1km interval training aiming at least 4:40 pace, I push too hard and feel very dizzy after workout. Looking at the heart rate during interval, is it too high while doing the interval? Also what training should I do this week?

Martz