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10k race in 6 weeks, trying to set goal


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Old 11-07-2013, 09:01 PM   #21
TheEd
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well after this session you can do the fokllowing 6 x 1k pace next Tuesday

3.45 to 3.50 per k

enjoy your long run over the weekend

TheEd
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Old 16-07-2013, 10:31 PM   #22
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Hi TheEd,

The long run on Saturday turned out to be a little long and a little slow (101min, 5:36/k) due to about 550m of climbing. I was pretty tired afterward. Yesterday's easy run wasn't as easy as usual, but I guess that's to be expected at this point in the program. I was still able to put in a good quality workout today in the 6x1k and I'm pleased with my splits:
3:43
3:43
3:43
3:46
3:45
3:40

Looks like the next couple of days will be easy. Will we pretty much stick to the sub-40min plan from here until raceday? What do you think about pacing for the weekend 5k? We'll need to insert a day somewhere to get on schedule for a Sunday race.

Cheers,
EBFM
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Old 17-07-2013, 06:47 AM   #23
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Hi EBFM .. continue with program as per normal

Saturday .. 5km paced at projected 10km race pace

try be controlled and not go harder

then as for the race being on Sunday

Wed: 30 minutes easy
Thu: 20 to 30 minutes easy
Fri: 6 x 1 min fast / slow
Sat: Rest
Sun: Race
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Old 21-07-2013, 05:45 AM   #24
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5k paced run today. Plan was 3:55/k - felt fast but sustainable so hopefully the raceday atmosphere will carry me through. Splits were
3:59
3:56
3:54
3:52
3:56

A couple questions about this week's plan -
For 10x400m, pace @ 85s? That will feel easy but I think that's the idea...
Also you said to get on schedule for Sunday race I should do
Wed: 30 minutes easy
Thu: 20 to 30 minutes easy
Fri: 6 x 1 min fast / slow

Is the Friday run with 30min easy to start? Or just head out the door for a 12 min run?

Cheers,
EBFM
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Old 21-07-2013, 08:45 AM   #25
TheEd
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nice to read you felt in control for the 5km, this is most important for the first 7km of the 10km race

the 400m session is still a quick session, are you going to do this on a tartan track? if not we may have to change this session to a fartlek session of the following: 3 x 6 minutes @ 10k determined 10k race pace with 2 to 3 minutes recovery in-between

as for the 6 x 1 minute fast / slow session

a 10 minute warm up and 5 to 10 minute warm down should be done

hope this helps

TheEd
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Old 24-07-2013, 02:25 AM   #26
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Hi TheEd,

10x400 today on the track. Was aiming for 85s - had trouble finding exactly the pace but tried to be consistent. Splits were 84,84,82,83,85,83,84,83,83,84.

Looks like just a few easy days in from here before Sunday's race. For raceday it sounds from your last comment like I should run goal pace for the first 7k then go for it with whatever's left over the last 3k...

Cheers
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Old 24-07-2013, 07:08 AM   #27
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have a good one EBFM

enjoy

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Old 29-07-2013, 03:37 PM   #28
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Hi The Ed,

Had a really good race yesterday, ended up with 37:08 for the 6 mile course (3:51/k). I somehow failed to start my watch at the line, but realized a couple hundred meters down the road and splits from there were 3:50,3:56,3:50,3:53,3:55,3:51,3:55,3:48,3:40, and 0:42 for the last 0.2k.

It was a fast field, so was tough to not try to go with it, but I stuck to my plan of ~3:55 until near the end. Finished feeling like I could have given more, which feels a lot better than blowing up. But the mental part of this - knowing how close to my threshold I can maintain - is something to work on.

Long term goal is to finish this race in the Top 100 males next year. This year that would have taken 3:39/k. Nothing scheduled short term, except maybe a 10k in November. Want to keep getting faster though...
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Old 30-07-2013, 01:58 PM   #29
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so you are happy with the race and where you are currently

would you like to consider running a 'hard' 5km this weekend to have a 5k time as well and then thereafter plan forward with the various cycles the program offers or are you looking to take a break from running?

Cheers

TheEd
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Old 30-07-2013, 02:44 PM   #30
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Yes, certainly very happy with where I am, and thank you for your help in that! I'm seeing great progress from cycle to cycle and would like to see how far I can carry that forward.

I'll plan for a hard 5k this weekend and then take things from there. What should the week look like?

Cheers,
EBFM
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