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Sub 40 10k - Thank you

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Old 06-06-2017, 11:00 PM   #1
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Sub 40 10k - Thank you

Hello TheEd and fellow runners,

I read a lot of posts here and thought I would share my experience after a first milestone.

I started running 2 years ago after 15 years of no running and very little exercise despite being rather fit overall. I remember my first run in May 2015 being a 5k in 30mins at 180bpm and not walking the next couple of days...

I quickly went down to 20:10 at Parkrun (5k) in January 2016 and printed the sub 40 10k program at the time. It did not take me long to get injured (shin splints) try to follow it. I think the volume of training was just too much for me after such a long break from sport activities, despite the time objective being reasonable given my 5k time. For a good while I stuck to the rule of not running two days in a row and despite some slight pain in the lower legs, I never came close to getting shin splints again (fingers crossed).

My second issue was a weak left ankle that needed to be put back in place by the physio after some runs with a few days of rest each time. Despite this intermittent training I managed 19:25 5k and 1:31:00 half marathon in autumn 2016 but injured my right foot on the half marathon. I never really understood what happened to it but I could not walk for a week and not run for 2 months after the race.

After a long pause over winter, I tried to change shoes and run on various surfaces (trail, road, track) as much as possible and so far the ankle has not been a problem. It must have got back some strength. I slowly got my 5k time back from 23:30 earlier this year to 20:00 but manage that without pushing to the maximum (which is a challenge when I run with other parkrunners!).

In May I followed the sub 40 10k plan, skipping a lot of the 30 mins easy runs and replacing them by rest days and not running more than 1hr during long runs to be able to cope with the volume. Last sunday I ran my first 10k race in 39:59 essentially 4:00/km during the first 8kms, falling to 4:10 at k9 and managing 3:49 at k10.

This two year journey back into running has been amazing and this website has been full of great resources in good and bad times. I am not sure what my next target will be. Sub 19 5k probably makes sense. I will likely follow the same sub 40 10k program again, sticking to my rule of not fully sticking to it!

Thank you TheEd for all the good advice. I have many questions, but stop here for today.

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Old 08-06-2017, 09:54 AM   #2
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Join Date: Dec 2007
welcome to the forums PCCA

great to see you enjoying your running

if you can try to do the 2k session, at least 4 x 2k @ projected 10k pace keeping the Rest at 90 seconds

if you are able to increase your long run in 10 minute increments every 3 weeks, till you able to run 90 minutes easy, you will benefit greatly from that session

the more aerobic conditioning you have the more races you can run and the easier you will recover in-between sessions

whereas you may have rest days, do consider going for a swim on those rest days, as active recovery sets you up for the future

happy to hear you enjoying your running

on we go

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Old 09-06-2017, 02:08 PM   #3
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Thank you for your answer.

Ok so I ran:
45mins @4:50/k 153bpm on Wednesday
60mins @5:00/k 150bpm on Thursday

I'll stick to a rest day this Friday and hope for a quality session 4-5x2k tomorrow and maybe an easy run on Sunday instead of a rest day (unless you do not recommend it).

I have a question on hr during intervals sessions and races. I feel like 180bpm is really the point where I get in danger if I go above that level. During last Sunday's 10k I kept hr slightlty below 180bpm (@178-179) and all was fine and when I got above 180 at km9 i nearly blew up and had to slow down.

How should I take that? Should I get used to running at slightly higher than 180bpm during interval sessions or instead get used to running faster at the more comfortable 178-179bpm? As of now 178-179bpm is coherent with 4:00/k pace. (Note my max hr is 198bpm and rest hr is 52bpm).

Thank you!
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Old 09-06-2017, 04:19 PM   #4
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P, you should stick to having the rest after a session, you can do active rest such as swimming or cycling (if you know how to spin properly)

if you do the 2k session, it is best to have a recovery day after the session

do the 2k session with a Rest of 32 minutes and provide the hear rate feedback

once we learn more about you, we can look at replying in context

take your recent 10k race time of 4 minutes per k. In the past, we have worked on the rule of thumb of having 1 minute per km added to the easy runs up to 1hr. so there it would be 5 minutes per k (which you seem to be doing)

however, this is often applied to those who are training consistently, so the whole intention is to develop

do the 2k session, provide feedback and we shall see from there

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