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10k race in 6 weeks, trying to set goal


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Old 01-07-2013, 01:41 AM   #11
EBFM
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Hi TheEd,

Update on the last few days -

I did the 5k session on Saturday in 19:55, splits were 4:03,3:58,3:59,4:11,3:44. The 4th k had a bit of a hill, but I was also really feeling it at that point, was surprised the last k was as fast as it was. Overall it felt harder than I expected, which has generally been true for the fast 5 and 10k sessions. I recently moved and am running in warmer temperatures than I used to which may be part of it as the heat affects me a lot.

Today did 60min easy @ 5:07 and felt great, really comfortable.

As of now I'm planning Mon - 30min easy, Tue - 10x400m, and Wed - 10k easy. No race scheduled this weekend but Sunday would be raceday for this cycle so I'd like to see what I can do.

Cheers
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Old 01-07-2013, 06:45 AM   #12
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for a TESTER on Saturday, you can look to do either a 5k or 8k time-trial

do take it easier on the Tuesday 10 x 400m

I hoping you do this on the tartan track (if not, prefer you to do 3 x 1600m @ 10k pace with 2 to 3 minutes easy in-between)

all the best

TheEd
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Old 03-07-2013, 05:08 AM   #13
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10x400 today on the track:
89
84
86
84
86
85
85
86
84
84

Plan was 86s laps, but I was running strong and easy. Will go for an 8k time trial on Sunday and see if I can land in the 32:00 range.

Cheers,
EBFM
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Old 06-07-2013, 06:21 AM   #14
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enjoy .. TheEd
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Old 07-07-2013, 12:24 AM   #15
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Enjoy indeed! Had a great 8k time trial today in 31:47 (4:00,4:06,3:56,4:01,4:00,3:58,3:58,3:48). And this was on basically the same route where I ran 41:59 for 10k two and a half weeks ago...

I'm feeling really good - will do the easy recovery days, and then whatever plan will have me peaking for race day in 3 weeks (most important race of the year for me).

Cheers...
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Old 10-07-2013, 02:40 AM   #16
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Hi Ed,

Good couple of days of easy run, with 12k today. I ran a few 1k spurts faster (~4:00/k) just because it feels like a lot of days to go without any speed. Tomorrow will do a short easy run then planning on the 5x2k on Thursday.

What's the plan for peaking July 28?

Cheers,
EBFM
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Old 10-07-2013, 07:03 AM   #17
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EBFM, stick to the schedule, don't add sessions to it, if you feeling easy then be thankful

if you change things it can unbalance the schedule

on to the 5 x 2k session

same again at 4 minutes per k = 8 minutes

if you feeling strong then the last 2k can be below 8 minutes

please provide feedback so we can see how things are rolling

TheEd
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Old 10-07-2013, 04:46 PM   #18
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Well it wasn't so much that I added a session as I let my legs go a few times during an easy run

Given that I've run consistently for a few years but haven't followed a training regimen, I have a couple questions about the program and your methods.

I know from reading through the forums that you direct training toward long term improvements, staying healthy and positive. I'm curious how you alter the program when you are really focused on a particular race, rather than just any old race that you might do 5 or 10 of in a year.

Also, after doing the 8k time trial in sub-4:00 pace, I'm wondering about the 5x2k. Is running them at 4:00 pace going to make me any faster, or just keep me where I am? I see 7:50 per 2k in the 40min plan, and I feel capable of sub 40 in 3 weeks (actually it's a 6-mile race and I aim to beat last year's time of 38:11).

Thanks for all the feedback - I really appreciate it.
EBFM
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Old 11-07-2013, 06:59 AM   #19
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Hi EBFM .. thanks for the questions, I am going to refer you to a post which was originally in reply to similar questions asked on the forums (I created this post today taken from the forums)

Thoughts behind the Programs - www.time-to-run.com/theed/10k-training/behind-the-programs

the programs are progressive and have many different layers to them, the changes the forum user will learn about the longer they are interacting

there is an Off-period - Buildup and even a small race period schedule

as for the pace of the current 2k, this is to give you the opportunity to adapt to the training and with the 5k pace of the 6 x 1k, you are being prepared to run faster

as you progress your pace for the 2k session will change accordingly

with adaptation comes strength

I hope this assists in answering

TheEd
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Old 11-07-2013, 07:38 PM   #20
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Thanks TheEd,

I've come across that post before in perusing the forums and it is helpful. Ultimately I guess it's pretty tough to tailor workouts remotely like this. My instinct is that workouts feeling easy is good, but at some point we should be doing workouts that feel really hard in order to progress...

At any rate, I'll certainly put your years of experience ahead of my casual training background. Here are the splits for today's 5x2k:
7:54
7:56
7:58
7:56
7:29

I was really having to reign it in at the beginning, but dialed in the pace as the workout went on and then let loose for the last one (with permission!).

I picked up some racing flats (NB 1600) for speed workouts and races and wore them for the first time today (I've been wearing Kinvaras for a couple years). The 1600s felt good, though I did come away with a blister on my little toe that I'll keep on top of. For the longer/easier runs I'll stick with the Kinvaras.

Cheers
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