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10K Training Program Question


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Old 17-05-2009, 05:20 PM   #1
Hyperspace
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10K Training Program Question

Hi there,

I would like some advice on some of the 10K Training Programs I seen recently published on this website.

I'm currently pursuing breaking the sub 40 min 10k barrier after a couple of years of semi-serious running training. I ran the London 2004 marathon (4hrs) and the Great North Run 2006 (1hr42mins). I did these mostly to lay a healthy foundation of long distance running before focusing on shorter distances. Since 2006 I have been playing around with 10k's.

Last week, after a steady 8 week build up, aiming for a sub 41 mins, I managed a 40:41. Very pleased with result. In the last 8 week cycle building up to this, I used one of the 4-5 times a week training programs from Runners World, which was ok and done me proud.

After some stumbling around for some more training programmes, specifically for breaking the sub 40 min, I came across the Time-to-run website and the Off Training Period, Build Up Period and sub 40 min 10K programmes.

I thought that these three strung together over their recommended periods added up quite nicely up to my next planned race on July 10th to break the sub 40 mins..

After my race last week, I ran on Monday for an hour and then decided to take the rest of the week off to do some surfing, stretching a little core work.

Would the idea of building up to the next race over 8 weeks using the Off training period for 2 weeks for recovery, 3 weeks of the Build up and 3 weeks of the Sub 40 10k specific training be suitable?

Is the Off Training period necessary? I can appreciate the need for it and would enjoy the easy slow running, but is it worthwhile considering my current form?

Any advice greatly appreciated.

Regards,

Daryl
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Old 17-05-2009, 07:17 PM   #2
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Hi Hyperspace and welcome

Nope it would not be necessary for you to go through the Off Training Period

Would you like to consider trying a few cycles of the sub 40 minute 10k program?

What say you?

TheEd
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Old 17-05-2009, 08:33 PM   #3
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Sounds good...

Hi TheEd,

Thanks for your welcome and advice.

When you say a 'few cycles', do you mean getting straight into the three week sub 40 min cycle? No build up period?

My next sub 40 min 10k race 'opportunity' is 8 weeks this Friday coming which is what I am primarily focussed on. I have also booked a 10.5Km trail race 4 weeks today which I was going to use as a time/trial, could this upset things?

How do you recommend I work in the three cycle if that was the idea?

Much obliged,

Daryl
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Old 18-05-2009, 05:32 AM   #4
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Hi Daryl

you could go straight into the sub 40 minute program especially if you have been training on a program already and you are used to paced running and a few longer runs thrown in-between

you could start with Day1 on Tuesday and Day 3 the 5x2000m is when the program really starts

provide feedback and we can balance you to train towards your main race

Trail runs can be a bit dodgy due to the uphills and downhill nature of the courses with muscle fatigue often being a problem

so you would have to make the decision

what you could do for now if you want a marker is to do a 4k time-trial preferably on a 400m track with 400m lap splits

this is always the best test to refer back to

Maybe consider doing it on Monday?

Cheers

TheEd
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Old 18-05-2009, 07:21 AM   #5
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Hi TheEd,

Starting Day 1 tomorrow sounds fine, thanks for the suggestion.

As for the 4k trial, I only have access to, believe or not, a 500m'ish (!) tarmac surface which is 50% uphill, 50% downhill. I use it regularly for doing 400m type interval sessions, eg 12x400 or 12x90 secs, and 6x800's but never for elongated time trials. I tend to do the intervals by time and just stop on the lap and walk/jog to the start. The hill proves a good workout and you get a nice speedy downhill section to stretch out.

The lap has been measured precisely, will check out. Does it really matter that its not quite 400m? As long as I find out the exact distance say 500m, and I get the splits, make 4k and do the same next time, it will provide a like for like reference?

Thanks again for your advice,

Regards,

Daryl
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Old 18-05-2009, 09:43 AM   #6
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Hi Daryl

the 4k time-trial plays an integral part in the long-term use and the athletes development on the program. so to do the trial on that course is fine. And your pace sessions can be directly related to training on that route then

so yes, please do a 4k test on that route, please

Cheers

TheEd
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Old 18-09-2009, 06:41 AM   #7
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Hi D .. consider a run tomorrow

same again should be a fine remedy

TheEd
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Old 18-09-2009, 06:55 PM   #8
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30 mins, 3.66 miler this lunch...

Hi TheEd,

Didn't pick up your last message till this eve, ended up going out at lunch and did the above, slow and easy trot, off road track, some hills - knee all good.

Got a lot DIY on the agenda for tomorrow - fancy doing a long run on Sunday, haven't done one for what feels like an age. 60 mins easy or something?

Need to start picking things up for the 10K on Oct 11th - what you say about day off tomorrow and 60 mins on Sunday?

Cheers,

D
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Old 20-09-2009, 07:20 AM   #9
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Hi D .. u can't just pick things up as this will certainly lead to further complications

be patient for the next 5 days and run up to 8 km every 2nd day to see how you go, before pushing up to 1 hr

caution is best

TheEd
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Old 20-09-2009, 03:46 PM   #10
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OK coach...

Hey TheEd,

Your right - I realise I cant just step it up, just wishing I was putting in the training I was earlier in the summer - I miss the speed work...

I went out this morn to see how I felt for a long run - had a couple of drinks last night, 4 beers. Thought I could use the run to burn them off.

Felt good, light on feet and strong on the hills, kept Hrate at easy. Stopped at 40 mins for a stretch - wasn't doin much sweating - must be the alcohol - anyhow carried on to total 55 mins/10.3Km/131 Avg Hrate.

Didn't read your suggestion on 8km every other day till just now - so will follow this after days rest tomorrow. Will keep you updated,

Thanks for replying,

D
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