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training for my first 10k


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Old 18-11-2009, 10:40 AM   #1
miesjhel
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training for my first 10k

Hi,

i am training for my first 10k and i have skipped doing an official 5 or 8k race, but have run for longer than both distances in training.

i am a 26 year old, 178lbs male, just quit smoking.

i used to be a couch potato and started cycling over this summer, in september i added running starting out with run walking and i progressed to just runnning in october.

i was progressing along quite nicely until i tried to do a 70 minute run yesterday... last week i did a 60 minute run without much trouble, but on this one i had to resort walking like 7 or eight times... might have been just a bad day but you never know so i need some feedback

the race is on 9 januari so i have 7 weeks left. I thought i start the beginner 10k program 4 weeks out, and thought i work on speed the three weeks i have left till i start the 10k program. I would like to finish in 1 hour but can only sustain 6:35 per KM right now(at a 180-185bpm heartrate).

Any thought on getting the best training in those three weeks.

i can run 4 or 5 days a week given my current worklife.
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Old 18-11-2009, 10:52 AM   #2
TheEd
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Hi miesjhel and welcome

congrats on both the smoking and running challenges, that takes some doing and its very good to have added running now as it will help your non smoking challenge as well as keep the weight under control (hopefully)

if I may advise you, don't set a target time for your first 10km as the 'be all and all' of the journey

rather let it evolve naturally even if you have a sub 60 goal

that way you don't over analyse your running too much and thus avoid unnecessary pressures, you already coping with running and then have the non smoking to contend with so ty to keep it simple

let's take the 70 minute run as a slight hiccup and progress forward on the 10km schedule you mentioned

you welcome to provide feedback and we will hope to guide you towards your race

if you like you could consider doing a 4km time-trial on Friday, with a rest day tomorrow

from this result I would be able to provide better workout times for your training and from your feedback I gather you have a heart rate monitor?

Over to you

TheEd
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Old 18-11-2009, 06:12 PM   #3
miesjhel
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TheEd,

Yes i do have a heartrate monitor. I would like to do this 4k time trial, i read somewhere on this site that it is in fact more a 4X1k time trial? What recovery time should i take after each 1k and which heartbeat numbers do you need?

the nopt smoking isn't that much of an issue, i quit when starting running and have been of it for months now. I am perfectly fine with my weight my BMI is 24, granted could be lower but i'm not running to lose weight, i'm running for the fun of it!

since i have no acces to a track i would like to know if an outside aproximation of 4k would do? Or should i go for a treatmill with a slight incline?

I took a break today and i will do the time trial tomorrow if thats ok!

Thanks for the rapid feedback!

Michel
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Old 18-11-2009, 06:39 PM   #4
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nope 4km without rest

to determine your future training sessions and level

at a later stage there is a 1000m session but not on this occasion

outside is fine as long as you use the course for future reference, so if u do a 4k again you do it on the same course

the more accurate the better

heart rate per km feedback would be helpful

Cheers

TheEd
ps.. doing 10 laps on a 400m track with lap feedback would be superb if that would be possible
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Old 18-11-2009, 08:51 PM   #5
miesjhel
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ok thanks, one final question, i assume the time trial is on max sustainable pace right?
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Old 18-11-2009, 08:53 PM   #6
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the idea is to build up your pace so that you run with your pulse rising instead of going out quickly and dying

this is basically your marker to start with

Cheers

TheEd
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Old 22-11-2009, 03:40 PM   #7
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Okay... finally did the time trial and it went great!

i tried to run this TT on tuesday but felt utterly fatigued! so when a friend called to get out the city for the weekend and do some long (3hr) bike rides on my race bike i decided: what the hell lets give this running a rest.. i cane back this sun dfay feeling totally recharged and went out to do the 4k here are the results:

i ran it on a measured 550mtr lap in the park (used everytrail and a dutch runners site to confirm the track one said 562 meters the other 545...)

ran that seven times and a final 150mtr stretch for a total of 4000 meters in:

21:07!!

it went great here are my lap times (550 mtr) and heartbeats..

1 2:45 avg heartrate: 173
2 3:02 avg heartrate: 184
3 3:01 avg heartrate: 186
4 3:05 avg heartrate: 188
5 3:04 avg heartrate: 185
6 2:55 avg heartrate: 189
7 2:37 avg heartrate: 197
final 150: 40secs avg heartrate: 202

heartrate maxed out at 209.

so it seems i just needed a bit of rest! Well do you think i can break 1hr on a 10k in january? And which training plan should i use?
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Old 22-11-2009, 08:04 PM   #8
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Quote:
Originally Posted by miesjhel View Post
so it seems i just needed a bit of rest! Well do you think i can break 1hr on a 10k in january? And which training plan should i use?
YES!!

let me know whether you would like to go forward now with prescribed sessions?

good stuff

TheEd
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Old 22-11-2009, 08:14 PM   #9
miesjhel
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well as i see it i need to start your 10k beginners plan at 10 december to complete it. So i have around 20 days left...

how about i put a 55min 10 k plan in those 20 days (a slowed down sub 50min 10k plan) and see where that leads me?

what would be the target times for 2000's and 1000's in a 55min plan? 10:50 for 2000's and 5:15 for 1000's?

Michel
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Old 22-11-2009, 09:09 PM   #10
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OK, just enrolled for my 10k! its on 17th of january this year which means i have like 8 full weeks to train...

A bit more then i expected in the previous post..

0ichel
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