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Struggling with Sub 45 10km Plan


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Old 15-11-2016, 05:57 PM   #1
Hansen
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Location: British Columbia, Canada
Canada Struggling with Sub 45 10km Plan

Hi TheEd,

Thank you for adding me to your community, your site has made a tremendous impact on a lot of people, mine included!

I'm currently starting the second cycle of the plan but found myself struggling with the hard workouts and ran a 46 minute 10 Km. That's when I reached out to you and you suggested I perform the 4km TT to determine my zones.

I finally got a break in the weather and just returned from doing a 4K TT. The results for each 400 m split:

1. 1:25:82 155bpm
2. 1:39:91 166bpm
3. 1:41:36 164bpm
4. 1:47:19 161bpm
5. 1:51:21 159bpm
6. 1:51:05 159bpm
7. 1:50:19 159bpm
8. 1:59:01 158bpm - started to really struggle but mostly mental
9. 1:51:44 158bpm - grit my teeth and gave it as I thought this was the last one.
10. No result as I miscalculated how many laps I was on.

Based on my results:
4:25 min/km X 5 km = 21:25 min
Double for 10km = 42:50 min + 1 min = 43:50 min
4:35 min rounded up is 4:40 min/km for 5x2km pace
5x2k @ 4:40 R90
6x1k @ 4:30 R60

I hope my calculations are correct since I'm not very good with handling units of time.

I know you said to skip biking while working the plan but to maintain swimming, so does that mean I can skip on the recovery runs if I'm swimming on those days and jump right into the Intervals and Fartleks, or do I need adequate rest days after swimming before a hard run session?

Thanks again for adding me.

Jhansen
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Old 17-11-2016, 11:50 AM   #2
TheEd
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Hi Hansen and welcome to the forums

thanks for providing your feedback here. I take it you looked at the 10k training program tips -
http://www.time-to-run.com/training/10k/programtips.htm

so your pace to start with looks fine. In the first cycle of the program, avoid cycling between Day 3 to Day 8. swimming should be fine, but do not look for performance in the swimming in this cycle.

from week 2 to 3 you can continue with your swimming and cycling but do take into consideration the importance of adapting to the new training

I won't go into too much info for the first reply and will rely on you to keep asking questions and to provide feedback

then ..

also of interest to you is the thread of another triathlete who used the programs: http://www.time-to-run.com/forums/showthread.php?t=2974

hopefully this is good for starters

TheEd
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Old 17-11-2016, 11:48 PM   #3
Hansen
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Thank you for the links. The information was invaluable to my understanding the program.

I will skip biking for the time being and focus on running. I'll be back to post my results soon.

Cheers!
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Old 18-11-2016, 08:51 PM   #4
Hansen
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4x2k R90-2min 8min 50 (4.25 per k) T

Hi,

I had a tough swimming session the night before this run (I'm talking maximum heart rate tough). It had me slightly worried about my performance for the run, but here are the numbers.

My pace is different than what is provided in the program.
Pace = 4:40 min/km with 2 minutes standing rest between sets.

10 minute warm up.

2km 9:20 pace 4:40 153bm

2km 9:09 pace 4:35 154bpm

2km 9:13 pace 4:37 155bpm

2km 9:16 pace 4:38 155bpm

Overall, the amount of effort was moderate up until the last set. My legs started to feel heavy for the last 500-600 meters but nothing to push the session into hard territory.

I noticed that my body tends to prefer 4:50 and 4:30 paces but I had a hard time maintaining 4:40. 4:40 is hard for me for some reason. I'm thinking as long as my averages work out then I can yo-yo between the two speeds? This allows for me to maintain a high cadence and lightness on my feet, or slower cadence but bigger strides.

I'm happy with these results and am looking forward to the next session.
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Old 19-11-2016, 09:08 AM   #5
TheEd
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Hi hansen, try not to yo yo the speeds but to teach yourself pace judgement, this is the main focus during the session

the 1st cycle is always new territory

TheEd
ps.. here is another great 10k journey recorded, this time MMS
http://www.time-to-run.com/forums/showthread.php?t=286
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Old 20-11-2016, 12:49 AM   #6
Hansen
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Quote:
Originally Posted by TheEd View Post
Hi hansen, try not to yo yo the speeds but to teach yourself pace judgement, this is the main focus during the session

the 1st cycle is always new territory
Hi TheEd,

Ok, I'll work harder in maintaining speed from here on out.

Also, this will be my 2nd cycle. I went solo during the 1st and failed the hard sessions, but managed to get through the 5k paced and ended with a hilly 10k at 46:37.

Thanks for the links you provided. Very interesting journeys and seeing improvement in numbers.

I also noticed they provided you with some info that may prove useful and I thought I should do the same.

I'm a 38 year old male, 5'10" at around 140 lbs. I suffered a ruptured ligament in my right foot in 2008 and ran a 16 minute 5k prior to that.

My current maximum heart rate is 180 BPM. My resting heart rate is about 65 BPM.

My next session is a 90 minute time on feet.

Have a good weekend!

Jhansen
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