10km training goal times

[TheEd]

it should do, in my experience, the athletes have always come back feeling fresh and strong after changing the variation and especially after the off-period and build-up

enjoy

TheEd

[DRUS]

Hi TheEd,

Happy New Year!

I ended up having an extended build-up, deciding not to get back into the cycles until after all the festivities the holidays bring.

The details from my 4km time trial are below. From this I thought I'd aim for 3:50/km 2kms, and 3:35/km 1kms.

Time | AHR | MHR
03:30 | 177 | 188
03:40 | 191 | 194
03:42 | 194 | 196
03:33 | 197 | 201
14:24.5 | 03:36.1

My first event is a 10km on 23 March, looking forward this will give me time for three cycles plus one week, so I guess I'll get some ideas from you about that spare week closer to the time.

Goals for the year are sub 37 10km, and sub 17 5km.

[TheEd]

certainly nice to see how you have evolved .. 14:24 .. 1 minute faster on start up and after the build-up

old stat

Time: Avg HR Max HR
03:41.8 174 185
03:50.2 185 188
03:55.7 189 191
03:57.2 191 193
15:24.9

---------------------

onwards ... sensible paces for the 2k session

excellent

here's to achieving your goals in 2014

TheEd

[DRUS]

Hi TheEd,

2km session went well this morning. First rep a bit quicker than planned as hadn't turned on my watch's virtual pacer. All felt pretty good, happy days!

Time AHR MHR LHR
07:25.3 174 185 124
07:33.9 181 189 131
07:34.8 185 191 138
07:32.3 186 193 144
07:30.6 188 197 130
43:36.9 167 197

[TheEd]

you have come back really strong, exciting times ahead

TheEd

[DRUS]

Hi TheEd,

1km session today - it was a really hot, muggy morning and I struggled a bit with heavy feeling legs; I think the 2kms and long run (19km) have caught up with me. Now to take it a bit easier over the rest of the cycle.

Time AHR MHR LHR
03:37.4 173 186 136
03:32.6 184 194 154
03:36.9 187 194 162
03:38.8 189 197 166
03:45.3 190 197 171
03:41.1 192 199 162

[TheEd]

keep me informed as you should start feeling fine come Friday

TheEd

[DRUS]

Hi TheEd,

I targeted 3:45/km pace for my paced 5km last Saturday and while I pretty much got there, I thought (or hoped) it would feel a bit easier.

Will do a 5km time trial/ Parkrun on Saturday and aim to get closer to 18:00.

Time AHR MHR
03:46.4 175 187
03:43.2 184 189
03:46.6 190 194
03:47.8 193 195
03:42.8 194 198
18:46.8 187 198

[TheEd]

Hi DRUS, the paced run the week before, is normally at around half the distance or less, of the race distance that comes the next week

so, if the race is 5k .. in the future consider only 3k @ race pace

warm up and warm down should give you ample to not feel as though you doing nothing

so your 18:46 5k from the paced run should be working towards a sub 38 minute 10k for example

hope this makes sense, please ask for clarification

TheEd

[DRUS]

Hi TheEd,

Thanks for the advice re half distance for the paced runs, I'll look to implement this going forward. If I don't have a 10km race lined up for race day, should I instead do a 8km at 10km race pace?

My 5km time trial went reasonably well, I was dropping speed in the mid-section but was okay to bring it home a bit quicker. Strange that I felt my HR was a bit lower than normal when I'm pushing that hard; perhaps I was holding back without realising.

Time AHR MHR
03:34.6 170 182
03:37.1 183 185
03:41.0 185 188
03:43.8 188 194
03:35.2 189 192
18:11.7 183