Hello the Ed and runners!
I've been reading this forum along with the website and found lots of great info.
I've been looking at the training for 10K program. I started the sub 45 minutes program since I was hoping to hit that at the end of August or start of October (2 races).
I haven't done any 4k TT yet unfortunately and started the sub 45 program last week anyway
. I could try and tackle a 4K next week-end if you want with HR and 1k split.
Here is a bit of "history" about myself. I'm 29 years old 5'11 and have been 160 lbs +/- 5lb since forever. I've been playing volleyball since my last high school year and still play nowadays. During the summer, I train in beach volleyball twice a week (Wed-Thu) with a session of plyo (Thu). I started running 3 years ago and only ran 4 10K races first was 50 minutes, then last 3 were 48 minutes or so PR is 47:44 from 2 years ago. It seems I hit some kind of plateau where not training means I won't improve... logical I know
In the past I did about 10K a week during a single interval session with a group, started that 3-4 weeks ago. Last week I did a few more runs but skipped the 60-70 minutes and one more run since I didn't want to just go from 10K to 40K in a single week and plyo was pretty hard. I did 23K for the week, intervals were 2 sets of 3 x 2 min at 5K pace R 2min with a 5 min break between each set, ran each 2 min at around 3:55 min/K pace and was feeling great after.
So far this week (Sat+Sun) I ran the time on feet 1h30 and a 30 min easy run. Ended with 13.9K (avg 6:30/k) and 4.8K (6:17/K). I took my pulse for 15 sec after 32 minutes and twice after that (around 45-50min and 1h10+ in) and it was 130-100-140 for the time on feet run yesterday. Today I'll run about 10K when coming back from work including warmup and CD.
I find it hard to keep a consistent pace on the easy runs though. My pace ranged from 5:30 to 7:00 per K on the 1h30 run and easy run. Is this normal, is it because I'm not experienced enough?
I was wondering if the sub 45 program was appropriate?
Is a long term goal of sub 40 possible while playing and training for volleyball?
Are easy runs mostly based off HR? I have a garmin "belt" for HR that I could use (I'll try it tonight).
I'd really like to keep my group training on Tuesday, a bunch of them are sub 40 runners and it helps keep me motivated... Should I substitute the interval in the program for what they're doing there (at my own pace of course) or should I do both? Or should I just scrap the Tuesday group?
Do I have to follow the exact same order for the training? I was thinking on having longer runs / harder races on the week-end where I had more time and keep shorter runs after my plyo and after my Wednesday beach volleyball training. Group run for interval is on Tuesday and Monday I'd do the slightly longer running since work is 10K from home (not that I can't stop earlier and walk if needed before interval training).
Allright question barrage is done.
Seems pretty sure I would beat my 47"44 if I added some distance. I did 2 courses at uni one was running heavy the other was more muscular and had a bit or running and lots of stairs.