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Sub40 10k training (General inquiry)


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Old 10-05-2018, 04:47 PM   #41
MitchelC
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Hello theEd!

30min was done yesterday with similar splits. Typical 1hr easy was done today with no problems. Same pace, hr was at 165 average though. Still doing this on the same treadmill. Legs feel fresh, going to rest tomorrow.

Just a question. I wanted to clarify. How am i suppose to progress after this if im not going to make any sub40 10k attempt; there are little races this summer and i cant really run outdoors in this kind of heat. How would i know if im supposed to progress to sub35. Should i just do another 4k time trial to replace the sub40 10k attempt this cycle and figure out the new training paces?
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Old 12-05-2018, 08:56 AM   #42
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I did my 5k pace run today; aiming to get sub 21:15
Couldn't maintain pace from the very start, right calf flared up again :/ found this one extremely difficult

Here are the splits:
4:35
4:33
5:00
4:53
4:47

Ending up with a time of 23:47

Hoping i could do better next interval (3x1600m)
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Old 12-05-2018, 06:18 PM   #43
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Hi Mitchel, dang re: calf flaring up

focus on little steps when going for the 5k time .. 4:15 per k = 21:15

your last session was the following:

1st km: 4:16 min/km
4:10
4:16
4:18
4:20
6th km: 4:06 min/km

if you take this session add all the 1k times together divide by 6 x 5 ..

take that time and add 20 to 25 seconds

and that is more or less what your current 5k time is

so better to aim for that time for the future

and in answer to the earlier question

if no race then 4 to 8k time-trial according to your choice

better .. 4k . 6k or 8k

hope this helps

TheEd
ps.. what you have in mind to fix the calf ??
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Old 12-05-2018, 08:45 PM   #44
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For remedy, i just do regular foam rolls pre and post run.


I, personally, think it is because of my stride. Sometimes i feel like i cant find my stride; there are times wherein my body's so stiff and there are times wherein my form is very relaxed though both are ran at the same pace. And from what ive observed, stiffness usually happens during fast interval runs. During easy runs, i find that after running easy for a long while, i still have the speed to maintain a fast pace for a long period of time. What do you think? Whats the reason why this happens all the time? It's not that kind of pain that lingers after workout. It's something that only happens during runs :/
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Old 14-05-2018, 12:17 PM   #45
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Hi Mitchel, if you feel your stride is all over the place, then shorten the stride for now and then towards the end of a run consider lengthening it when you speed up

you can't go wrong and it should be easier on your calf muscles

let me know how it goes

TheEd
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Old 15-05-2018, 06:39 AM   #46
MitchelC
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I did the 3 x 1600m w/ 3min rest today

Splits are:
1st 1600m: 4:14 min/km
3:58 min/km
Last 1600m: 4:03 min/km

Regarding the stride, was able to shorten stride but at a faster cadence. Lengthened my stride twice for approx 30-60seconds when i felt like i had to get some air. Im 5'1 foot tall by the way, so lengthening my stride is pretty challenging.

P.s. about to be finished with this cycle; probably going to do 4k time trial
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Old 17-05-2018, 05:00 PM   #47
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I did the fartlek today.
Here are the splits:

4:26
4:21
4:13
4:10
4:07
4:05
With 1min easy pace in-between. 10min easy pace warm up and 9min easy pace cooldown.

Up next is 4k time trial on the day after tomorrow.
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Old 24-05-2018, 10:47 AM   #48
TheEd
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Hi Mitchel, a shorter stride leads to less injuries

you seem to be coming along pretty well

enjoy the 4k time-trial

and above all enjoy

TheEd
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Old 19-06-2018, 03:24 PM   #49
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what's up Mitchel

TheEd
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Old 30-06-2018, 09:25 PM   #50
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Hello theEd! Im currently in the 4th cycle of the sub40 10k program. Ive improved my paces. Havent missed a session ever since. Everything is going smoothly now; going under 40 seemed like an eternity then. Now im able to maintain 3:40s -3:50s in a longer period of time. Here are the most recent interval runs (runs at race pace) i had this cycle.

5x2000m
7:56mins (3:58 min/km)
7:51mins (3:56m/km)
7:46mins (3:53m/km)
7:48mins (3:54m/km)
Last 2000m: 7:42mins (3:51m/km)

5k time trial (splits per km)
4:06
3:38
3:50
3:49
3:34

6x1000m
3:47
3:52
3:49
3:50
3:47
3:50

3x1600m
5:51mins 3:39min/km pace
5:54mins 3:41
5:40mins 3:33min/km pace

Easy runs were consistently ran at 4:40s - 5:00min/km range.
Did 16km for the most recent long run (1hr 30min)

Can i go to sub35 without attempting 10k sub40. Weather's still too hot and id like to race during winter (sometime around october). Can i do one 4k time trial and then go to sub35? What would you advise?

Thank you in advance !
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