Sub 35 10k Training Program

[JonathanWardley]

edit - TheEd

[jamieh]

Couldn't get to a track for the 1k's so ended up doing them as a kind of fartlek session around the park with 60s jog between. Was holding 3:16-3:20 feeling good. Easy day yesterday, then nice tempo today with 20 mins @ 3:44 with HR pegged at 140-145 feeling really nice despite very windy conditions.

If feeling good am planning to do a ParkRun 5k on Saturday (although weather looks miserable/windy so may opt for a 10k marathon pace) then a reduced long run (20k max) on Sunday with some marathon pace towards the end if legs ok.

[TheEd]

How have things been this week, weather doesn't look too splendid

TheEd

[jamieh]

All still on track!

Saturday was super windy and muddy so I only managed 16:59 in the ParkRun, but I then went straight into another 5k at marathon pace which felt fantastic at 3:44 pace (although with HR up in the 150's as I was so 'warmed up').

20k on Sunday with 10k easy (4:20 pace, HR<130) then 10k at Marathon (3:44 pace, HR 146). Felt good and rounded out an 85km week (after 2x 90km+ weeks prior!). This is by far the most consistent month of run training I've had so will be interesting to see if any fitness gains come.

15k jog to work this morning, stopping at the track en route for 10x400 (73-75s... felt good to get the knees up a bit!).

Planning easy day tomorrow, light tempo on Thurs and then 16k Marathon Pace on Sat followed up by a Marathon 'time on feet' session of at least 2h30mins on the Sunday (provided everything still feels good and no niggles).

What do you think?

[TheEd]

looking good, consider adding a 1hr rolling hills session in, either on a Tuesday or Thursday

find a light hilly course which you can run over, focus on working the hills at marathon pace, then focus on light running on the downhill part

the hill mustn't be steep

this is a session where you can focus on form, shorter stride with decent arm action

your time-on-feet session looks excellent

all good then

TheEd

[jamieh]

Sounds good, will add in the rolling hills. Thanks!

[jamieh]

Just checking in to say everything still moving in the right direction. 16k at marathon pace last Saturday was tougher than I hoped at 3:43 pace (149 bpm) as weather was incredibly windy/cold/snowing. Felt better on Sunday 32k, though - with the last 10k around 3:50 pace despite a 20kph headwind.

Nice tempo run on Tues this week (8k at 3:40, HR sub 150) and an interesting threshold session today instead of 2k's: 12k aternating 10k/Marathon Pace (3k/3k, 2k/2k, 1k/1k). Was holding 3:14-3:18 on the fast intervals (3:07 for the last one!) and feeling super easy at 3:43 on the slower ones.

Pulling back the volume slightly this weekend with 8-10k marathon pace on Sat and 21k easy hills on Sunday giving me 80k for the week (after 90k+ for the past 4 weeks in a row!)

[TheEd]

This is looking consistent Jamie

now remem to look after yourself in the sleep and eat department

onwards

TheEd

[jamieh]

All still good. Completed 400k for March which is my biggest month ever by over 100k.

We welcomed a new baby boy into the family on the 29th so so sleep has been *interesting* but fortunately I've had 2 weeks paternity leave so able to recover during daytime naps! Eating is up & down but holding around 77-78kg.

2hr 30 (35k+) long run last weekend rounding out a 100k+ week and managed to recover for 3x1600 off 2m30s on Tues (holding 5:20).

ParkRun 5k yesterday in 16:29 (3:21, 3:15, 3:20, 3:18, 3:14) which is only 3s off my pb so a good sign and followed up with 21k today as 10k easy + 11k at target pace (3:43) feeling good at ~145 HR.

Fingers crossed the hay is in the barn now so planning to taper down nicely for the next 2 weeks before race day on 22nd...

[TheEd]

Firstly congrats on the new young man, and no doubt the making of a good sort, especially that we share the 29th March as our birthday

as for the running, you now need to practise caution, as the work has been done

marathon paced runs are the staple

good to read your progress

TheEd