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


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Old 20-11-2011, 01:12 PM   #21
sirchimp
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Oh one last thing...if you note my heart rate data for the first 4 km vs the 4km in my initial 4k time trial 11 days ago. My avg/max heart rates are way down. Significant? Or just blips in the data due to inaccuracy in heart rate monitoring?

Both runs i did a 5min jog warmup...then cooled down for 5min or so, then started the run. The data:

avg heart rate:
KM | first time trial | 5k run
1 | 152 | 150
2 | 166 | 162
3 | 172 | 167
4 | 179 | 171

Both were run at roughly the same pace....

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Old 20-11-2011, 02:55 PM   #22
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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   #23
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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   #24
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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

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Old 21-11-2011, 02:08 PM   #25
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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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Old 21-11-2011, 05:06 PM   #26
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once you gain more fitness the 140 pace will quicken

currently the cardiovascular (heart and lungs) is in a better place than the legs that carry you

give it a cycle or two and you should get the balance right

enjoy

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Old 22-11-2011, 02:14 PM   #27
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30min easy run:

Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 6:00.0 | 129 | 137
2 | 6:00.9 | 138 | 140
3 | 6:01.2 | 141 | 143
4 | 6:04.7 | 144 | 146
5 | 5:57.7 | 145 | 147

5k - dialed in 10kph, hence the exactness of it all. Did this after some strength training (squats, bench, + dead lifts)...so thought it was going to feel more tiring, but only the start was tiring...about km 3 onwards i was in a nice easy grove.

Not much else to report....3x5min @ 4:30/km + 1-2min easy jog tomorrow...

SirChimp out...
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Old 22-11-2011, 02:53 PM   #28
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u should feel sprightly by the end of the week

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Old 22-11-2011, 03:09 PM   #29
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BTW....for the 'race day' slot in the training schedule...ideas on what i should do? I don't have a real race to go to...

Thinking either....:

4k, 5k, or 10k....trying to set a personal best on one of those. Maybe a 21minutes 5k? Or absolutely kill myself with a 20minute 5k? Thats probably not within range yet for me...

ideas?
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Old 22-11-2011, 03:10 PM   #30
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you can always do a 4k time-trial for comparison or 5km

that should do

Cheers

TheEd
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