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10k training - how fast can i get in 5 months?


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Old 10-11-2011, 05:24 PM   #1
sirchimp
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10k training - how fast can i get in 5 months?

Hi everyone. I am training for a 10k race in mid april, 2012. I ran the same race this year (april 2011) in 49:44, after a 10week training period following a training program with easy running, tempo runs, interval runs, and longer distance easy runs. I started 10weeks prior, and couldn't even finish a 10k at 6:00 / km pace without stopping to walk. I'm 5'10" and at the time was 183lbs and about 20-21% body fat...not in overly great shape from a weight perspective.

Since then, I have done some off and on running and weight training. I'm starting to get serious about the race next year and would really like to blow my time out of the water. In addition, I've wagered some money on it with a few friends.

I'm wondering how fast i could expect to get, and which training program i might want to follow. As a note, i just ran a 4k time trial (on a treadmill - set to 1% incline), with my splits as follows:

km | time | avg HR | max HR
1 | 4:33.7 | 152 | 164
2 | 4:28.4 | 166 | 168
3 | 4:28.3 | 172 | 176
4 | 4:25.2 | 179 | 183
Total: 17:55.6 167 | 183

First km was a bit slow as the treadmill had to ramp up to speed...i dialed in 13.4km/h...then pushed it up a bit on the final km and final 100m...it was getting difficult in the last km, but i could probably have pushed it a bit more, but not much.

Currently I'm about 180lb, 19% bf maybe.

1. How fast could i hope to expect following optimal training over the next 5mo
2. What would optimal training look like? Starting with the sub 45m program?

Thanks for any advice!

Regards,
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Old 10-11-2011, 08:35 PM   #2
TheEd
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you can start on the sub 45 minute 10km program

and then we shall change the pace targets for you

can start with the 2k session next Thursday

will provide pace shortly

Hope this works out for you

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Old 11-11-2011, 04:42 AM   #3
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Do you mean the 4x2k session? For that session, how do i decide how long to rest? 90seconds or 2minutes? Do I slow to a walk, or completely stop?

Also, why wait til next thursday? If I begin today as day 1, then i could be doing that session in 3 days...?

Thanks for the input!

Regards
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Old 11-11-2011, 04:59 AM   #4
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I should add...i don't work a normal job, per sae, so i don't need my training schedule to align with weekends or 7 day weeks in any convenient way. I'm after the fastest possible time in 5 months...

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Old 11-11-2011, 07:34 AM   #5
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OK ... we get the 2k session done today .. then the longish run on Sunday and then the 1k session on Tuesday

start the 2k session pace at 4.40 per k .. the first cycle is to adapt to the structure so do be patient

9.20 for 2k if you feel it is easy then reduce the Rest to 90 seconds

during the Rest take on a little water and do light stretching and mental preparation

have a good weekend

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Old 12-11-2011, 05:41 AM   #6
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I am in a different time zone, so i will do these today (saturday) and the long run on monday.

4:40/km to start. I'm pretty sure i can do these faster right now - maybe 4:20-4:10 - Just a guess based on my 4k time trial and feeling good about it. Should I still start slow at 4:40/km?

Thanks...
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Old 20-11-2011, 02:55 PM   #7
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OK .. here we go

stick to the 4.30 per k pace for the 5 minutes and you may even increase to recovery to 2 minutes if you wish

you should finish the session feeling as though you ready to race

then it should be fine to do the 21k run but do expect to have a number of days off after the event

onwards and forwards

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Old 20-11-2011, 07:27 PM   #8
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ok, so to be sure "3" by 5min @ 4:30 pace? 1min recovery job inbetween? Seems like an easy enough workout. When you say i should feel like i'm ready to race after i finish, you mean race a 10k? IE still have lots of energy left?

Good good...

thanks for the clarification.

BTW TheEd, what is your background? What do you do? Coach? Running enthusiast? Competitive runner? Just curious...

SirChimp
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Old 21-11-2011, 08:39 AM   #9
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A. IE still have lots of energy left

you can also increase the Rest to make the process more enjoyable

enjoy the easy week

TheEd
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Old 21-11-2011, 02:08 PM   #10
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60 min easy run done. Dialed back the speed a tad to 9.5kph from previous 10kph...trying to keep my pulse down around 140...though, i find that speed a bit awkward...i have to speed up my stride and shorten it to not have any problems...but otherwise easy enough.

Not much else to report....


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