New here. Which program?

[wxjohn]

Hi Coach,

I've been browsing the forums for a couple of days with a view to structuring and hopefully improving my run times for 10km. So last night I did a 4km time-trial with a view to getting some feedback. Here's the splits.


400m splits | average heart rate | max heart rate

1 00:01:49 160 180
2 00:01:45 183 187
3 00:01:45 185 186
4 00:01:45 186 189
5 00:01:46 188 190
6 00:01:48 190 191
7 00:01:47 191 192
8 00:01:51 192 193
9 00:01:52 191 193
10 00:01:49 192 195

00:18:03 186 195

I'm 41 and have been running for about 6 months. I average about two runs a week one 10km and one 6ish km. Weight wise I'm ok. My HR has has always been high.

What should I do next? Should I be working to reduce my HR? Which program should I commit to?

Ta
wxjohn

[TheEd]

Hi wxjohn and welcome to the forums

your current running does not equate to much and it would be most wise to try build up a consistent weekly schedule

have you any long and short term goals currently?

First off, I would normally recommend going through the beginner program structure as it gets you to a point of being ready to go onto a 10km schedule

however I do believe you looking for a fast track approach which does come with warning signs

I shall await your further feedback

TheEd

[wxjohn]

Hi TheEd,

My long term goal is a sub 48min 10km. Another goal is structured training.

So i do?
3 x 30min jogs for the next two weeks.
Should I record distance, time and hr?
Is it ok to go longer than 30min?

Into the slow lane for me...

wxj

[TheEd]

OK .. great .. I wanted to see your response

your approach has been sensible so I am willing to work through things with you establishing a 'semi fast track' approach to achieve your goals

so we can look at the sub 50 minute 10k program

and balance things to get you achieving consistency

you will need to find an area to do 2k running and 1k sessions (preferably a surface which is not tarmac or pavement)

your 4k time-trial shows that there is natural ability that needs guiding and you seem to be cautious so we should be able to make good progress

we will have you doing the 2k session (albeit only 2 x 2k) and the 1k session (only 4 x 1k) ... and we will focus on getting you to 1hr continuous running while still absorbing the quality and achieving consistency

so today you can walk / jog 20 minutes .. no need for further than this as Thursday you start with 2 x 2k Rest 2 minutes

Friday Rest

Saturday: 20 minutes walk then 20 minutes light jog followed by 20 minutes walk - total exercise time 1hr. I know you have run 10k continuous before however for now we trying to get you onto a quality routine

if you feeling sprightly you can go for a walk on Monday of 20 to 30 minutes. No need to run you have the 1k session in the morrow

Tuesday: 4 x 1k

Pace for 2k session = 9 minutes if you find it easy then great
Pace for 1k = 4.20 to 4.25 per k

next Wednesday we can assess matters and hopefully you report back that you feeling great and could have done more, if that is the feedback then we making progress

How does this sound?

TheEd

[wxjohn]

Great a goal for the week. I've got a cinder track nearby so will use this for the repeats. I understand - 2 tough sessions and the rest very easy.

I'll report back next week.

Thanks
wxj

[wxjohn]

Hi Ed,

Overall it was pretty good, but I had difficulties with pacing. I find it tough running slow. Times and details below. 2x2k were hard but the 5x1k were killer, I enjoyed both. What do you think?



| Easy 20mins |
00:20:10 3.36k av167 max 180


| 2x2k |
Overall pushed myself. Misjudged the pace on the second 2k. There was lots in the tank on the last lap of the last 2k.

1 00:01:37 0.40 04:04
2 00:01:41 0.40 04:13
3 00:01:45 0.40 04:22
4 00:01:46 0.40 04:27
5 00:01:45 0.40 04:23
00:08:34

6 00:01:51 0.40 04:39
7 00:01:51 0.40 04:37
8 00:01:52 0.40 04:40
9 00:01:51 0.40 04:39
10 00:01:46 0.40 04:26
00:09:11

av 190 max 197

| walk run walk 60mins |

00:59:48 7.91k 07:33 av hr140 max hr190


| 5x1k @ 4.25—4.30 |
This session was tough but i went off too fast. I was having trouble with my garmin couldn't relax.

1 — 4.02 180
2 — 4.13 186
3 — 4.22 190
4 — 4.31 187
5 — ??? ???, my garmin died


Best
John

[TheEd]

definitely need to work on the pace judgement in the 1k session

it does show you have the speed, so the easy runs are very needed

you now into week 2 .. continue with week 2 from the sub 50 minute program as normal

even doing all the asked running each day

then Friday rest and over the weekend the long run taking a rest day after the long run .. next week we chat and you provide feedback as to how it is going

if you patient you should get to do better quite soon

Cheers

TheEd

[wxjohn]

Hi Ed,

Thanks for the feed back. Easy run for me today then. Should the pace be 6-6:30?

John

[TheEd]

you do not have to focus specifically on pace .. you can run as you feel but be sensible with the knowledge you will be running more days this week

enjoy

TheEd