Improving 10k training with advice

[martz]

Hi Ed,

Here is my feedback:

19th August – 3x5min Fartlek with 1 min Easy

Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:59 | 155 | 82 | 167
Easy| 6:00 | 157 | 165 | 151
2 | 4:56 | 168 | 152 | 178
Easy| 5:59 | 166 | 161 | 173
3 | 4:53 | 178 | 163 | 182
Easy| 5:59 | 173 | 166 | 182

Temperature – 15C

21th August - 5km Easy Run
Time - 00:30:11
AHR - 139 BPM
Temperature – 12C

22th August – 5km Easy Run (Treadmill, no incline)
Time – 00:29:08
AHR – 142 BPM
Temperature -18C

24th August – 4km time trial
Km |Time |AHR
1 |04:44 |163
2 |04:40 |180
3 |04:37 |191
4 |04:29 |194
Time – 00:18:30
AHR – 182 BPM
Cadence – 193 SPM
Temperature – 14C

This is my first time I’m doing a fartlek training. Mostly keeping my pace to around 5:00/k even though I didn’t find it too hard as interval training. During fartlek, I found out that I’m in much better rhythm. Rather than breathing heavily and getting bad stitches, I taught myself how to control my breathing by a taking a slightly slower shallow breath into my nose and out of my mouth rather than sucking all the air into my mouth than out of my mouth. While I’m doing an easy run I realise my pace running at 140 BPM is a lot similar to my heart rate in May before I have ITB syndrome. I have a feeling I’m starting to get my full pace back. I’m very pleased with my 4km time trial and also my personal best. I was looking to run at 4:45/k, somehow I thought I can go a bit faster, so I push myself harder and got a great result. During this cycle I have not experience any niggle from the ITB which is a huge relief. There is a 10km running event on 4th November which I would really like to participate and looking to do the cycle on October. Before the starting the cycle, I’m looking to try and increase my long run to 12km and weekly mileage to 30-35km, looking to try and build endurance. Should I do that?

Looking forward to next challenge,