Sub-40 10K on 3-4 days/week

[TheEd]

5k @ HALF tempo .. correct

enjoy

TheEd

[kk_law]

Hi TheEd,

Back from the weekend and with 5K tempo report:

It was a pretty hilly area but earlier in the morning so heat was not an issue. Did a 2K warmup with 3x1 minute fast, 1 minute rest at the end. I'm starting to think my struggles with the 21K races I've done is partly due to not enough of a warmup, or improper warmup, in addition to insufficient speed endurance. Is that possible?

Anyway, 5K tempo aimed for 4:30's and felt good through out. The first half was a bit slower than the second but it all averaged out to 4:28/km.

No run on Sunday because of travelling but did about 40 minutes easy yesterday. For today, I was thinking of doing the 3x6 minute race pace with 2-3 minutes rest you suggested last time around.

Any other thoughts for me to consider leading up to the 21K this weekend? Based on my recent training data, what would be a reasonable goal pace for this weekend? The first half of the course is hilly, second half flat.

Interested in hearing your thoughts.

Cheers,
KK

[kk_law]

Hey TheEd,

I hope you had a good weekend. I ran the half on Saturday with a time of 1:43:33, pretty even split; I came through the first half at 51:47. Was in control the whole way, no cramps. I did a really good warmup (2k with 4 or 5 strides) and felt probably the best I've ever felt running a 21K race. The speed sessions are paying off

Not sure what would have happened if I had pushed it a bit to try to go sub 1:40 but shaving 10sec/k feels like a big task; I probably would have cramped up. I guess the confidence comes only with more training/racing and the experience gathered. Regardless, happy to have this race as a reset and a new starting off point.

Next race is a 10K on Sept 14 which is 4 weeks away. How should I approach it with the extra week in between?

Thanks,
KK

[TheEd]

nice going KK .. you can consider having an easy week and focusing on aerobic runs to recover from the half or simply continue with the program and start the 2k sessions on Thursday

let me know your thoughts

TheEd
ps.. nice to read it was a good run