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


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Old 12-11-2011, 04:40 PM   #11
TheEd
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if it is easy after the 1st one reduce the Rest to 60 seconds

enjoy

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Old 16-11-2011, 12:38 PM   #12
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Ok, did an easy 30min of running on tuesday (got behind by day).
Did my 6x1k session just now (my wednesday) with the following results:

Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 4:33.8 | 142 | 153 * 0% for 800m!
R | 1:24.9 | 132 | 153
2 | 4:29.7 | 149 | 159
R | 1:23.0 | 141 | 159
3 | 4:29.7 | 154 | 163
R | 1:22.6 | 147 | 163
4 | 4:29.6 | 157 | 165
R | 1:23.0 | 151 | 165
5 | 4:29.2 | 160 | 168
R | 1:35.8 | 152 | 168
6 | 4:29.9 | 162 | 169

Note - the first km was a bit easy and i noticed the incline was 0%...i moved it to 1% at about 800m.
Also, the first km was a bit slow because i started my timer before the treadmill was at full speed. For km 2-6, i would wait until the treadmill was at full speed, note the km distance, start my timer, and run 1 full km, then stop my timer (hit the lap button) and pause the treadmill. So my rest periods include both the ramp up and ramp down times on the treadmill. So i was really only stopped for 60s with about 10s to ramp up and down on each end included in my rest.

Overall...started to get a little tough in km 5 and 6...but overall i think i had enough to go a few second faster per km definitely.

Whats next. Easy 30min tomorrow, followed by easy 1hr the next day? And then a rest? For an easy pace, should i be going at my 'conversational speed' or should i dial in about 1min/km slower than my ideal race pace - ie...5:30 at the moment? Or something else?

Thanks!
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Old 16-11-2011, 05:18 PM   #13
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nice going sir ... not easy to do it the way you doing (via treadmill) however you building the discipline needed

you can go for a light run tomorrow .. conversational pace best for now

then Rest Friday and then you back on target for the weekend

over to you

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Old 17-11-2011, 07:36 PM   #14
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Light run done (my thursday here)...did 5k in 30min. I had done some weight training (squats, deadlifts, bench press) just prior, so i felt a little heavy, but otherwise pretty easy. 6:00/km on the dot (thanks to treadmill magic pacing).

Should i be looking to do an easy hour tomorrow? Same easy pace roughly...so maybe 10k -> 60min?

Thanks,
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Old 18-11-2011, 12:51 PM   #15
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Easy 60min - 10k run completed. Again, on ye ol' treadmill, so my splits are pretty much dead on at 6:00km's.

Rest tommorrow (my saturday).

Then paced 5k run on sunday...Should i be aiming sub 22:30 as per the 45min 10k plan? IE 4:30/km?

Thanks!
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Old 18-11-2011, 03:47 PM   #16
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after this cycle we must try get you on the schedule to start Day 1 on a Tuesday and this will help the balance for the future

enjoy the 5k paced .. no need to go quicker

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Old 18-11-2011, 05:27 PM   #17
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Why tuesday? Does it matter? Looks like that just makes the rest days all fall on friday...I don't have a normal work week, where my weekends are saturday+sunday...not sure if thats the goal.

5k @ 22:30...i will give it a go...

Thanks,
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Old 18-11-2011, 06:00 PM   #18
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to do with the race days falling on a weekend

we can obviously find a work round for the last week of training if you do not have a normal week

so stick with how you do it and it should still work out

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Old 18-11-2011, 07:09 PM   #19
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Ahhh.....hehe...that makes sense. The particular race i'm targeting is out in april 15th, 2012....And its in a different timezone where my sunday (now) is actually your saturday. So in theory i'm actually in sync with tHAT timezone.

however...I suspect because theres almost 6 months in between now and then, i'll have numerous blips in the schedule that will need to be overcome. The final 2 or 3 cycles before the race I'll be sure to sync up correctly as i'll be back in the correct timezone.

If my PB was 49:44 last year...if i work hard with this program until race day...almost 6mo off...think I could crack 40min?

Should I stop off in the himalayans for one cycle worth of training prior? lol....

regards,

SirChimp
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Old 20-11-2011, 01:01 PM   #20
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just finished my 5k paced run aiming for around 22:30...
my inner voice during the 2-3.5km range was trying to talk myself into stopping...but once i hit the 1mile left mark (3.4kmish i guess) it was clear sailing....again, on a treadmill, 1% incline...waited until the machine was upto speed to start tracking distance and time...heres my split data:

KM | time | AHR | MHR
1 | 4:29.2 | 150 | 159
2 | 4:28.2 | 162 | 165
3 | 4:30.2 | 167 | 169
4 | 4:27.6 | 171 | 174
5 | 4:30.0 | 175 | 176
-----> 22:25.2 total

So whats next? Assuming:
Tomorrow 1hr easy run - conversational speed
Next day: 30min easy run - conversational speed again
Then the fartlek run. Should i be doing the 3x5min + 1min light running in between as the program suggests? At what pace? 4:30/km roughly? Or faster? Having just done 22:25 of 4:30 pace, obviously 3x5min would be easily doable. So I would assume maybe i should push it a bit...4:20/km pace? Or should i keep it at 4:30 and run 4 or 5 5min sessions...or...?

hehe...so many questions...I'll defer to your expert advice

Oh...I'm considering running a half marathon race for fun in early december (dec 4th to be exact...today is the 20th here) - (the macau international marathon)...my goal would probably just to keep it under 2hours...so easy 6:00 pace roughly...I am 1 day off in the schedule if i were to treat it as the day 5 LONG run (1:30)....i'd be pushing that a bit at 2:00...but that would be an 'easy' pace....fair? I won't be doing any 'real' race on the day 19...just a 5k time trial perhaps...so maybe i can skip a day of recovery to align the schedule back up?

Thoughts?

SirChimp out
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