Working towards my first sub 45 10K

[TheEd]

Hi Johan, hopefully all things are OK

if you do a long run, you can often break it into 20 minute segments, taking a water and stretch break in-between (for a minute, for example), while developing your long run

to take a big break in-between is not the same and it does not have the same value to training

if you looking for something in more detail let us know

onwards

TheEd

[johanbakx]

Hi TheEd,

Thanks, good to know. And yes I would like to know How that works 

Johan

[TheEd]

Hi Johan, here is something to start with .. the article mentions a few aspects

In the long run - you'll find endurance

https://www.time-to-run.com/training/art...ongrun.htm

hope this is a good starting point

TheEd

[johanbakx]

Hi TheEd,

Yesterday, no time for 30 min. easy, so where tomorrow was a rest day for me I'll do the 30 mins then. Today I had the 6x1k planned!

Bwoah these interval sessions are hard!   But I got through it pretty well. After the first 2 1k runs I was thinking, how I am going to finish this?! But it's pretty amazing if you keep going how far you can push yourself! I set off to complete the 6x1k in 4:25, here are my splits:

Warm-up 13:40 easy 5:28, 2,5k

Intervals (R90):

1k 4:25
2k 4:20
3k 4:26
4k 4:33 (had to take it down a notch, as you said it's important to finish all reps)
5k 4:27
6k 4:30

That's 4:27 average, so pretty close to the plan! Proud of myself for finishing such a tough work out on my own   The first 3k were a bit faster than the last 3k but that's ok. 

Cool down 8:20 easy 5:33, 1,5k. Are my warm-ups and cool downs long enough btw? Usually I keep them relatively short.

Now 30 mins. easy tomorrow, 1hr easy on Friday and on to the timed 5k on Sunday.

Getting stronger 

Johan

[TheEd]

Hi Johan, nice to see you taking the positives from the toughness of the session

do the following training wise

Rest Friday
Saturday: 5k
Sunday: 1hr to 75 minutes recovery

hopefully you get this in time

TheEd

[johanbakx]

Hi Johan, nice to see you taking the positives from the toughness of the session

do the following training wise

Rest Friday
Saturday: 5k
Sunday: 1hr to 75 minutes recovery

hopefully you get this in time

TheEd

Hi Ed,

I got the message in time. Thanks for the advice, will do as suggested!

Have a nice weekend,

Johan

[johanbakx]

Hi TheEd,

Not an easy 5k but I got the result. Had a very bad sleep (not my own mattress) and had to run early in the morning. I usually like this, but I felt extremely heavy legged. Here are my splits.

Warm-up 11:01 easy, 5:29, 2.01k; still heavy legged, so did some exercises, didn't help much.

For the time trial I had set a target of 4:40 equals 23:20.

1k 4:42
2k 4:48 apparently dropped some speed but only noticed at the 2k beep from my watch
3k 4:38 tried to relax at speed and gained some
4k 4:30
5k 4:20 I noticed I could go below 23:00 and sprinted to 22:58 (4:36)

Cool-down 5:44 easy, 5:27 p/k, 1.06k

A scrappy session and not very consistent, so not to pleased with that. Also, I pushed to the limit, is that the aim for the time trial?

On the upside, despite my heavy legged-ness I went well under my target. There also clearly is progress, as my 4x2k a week ago was completed at 4:45.

Tomorrow 60-75 min recovery as suggested. Then one week till race day! I was thinking for the last week:

Mon - rest
Tue - 30 mins easy
Wed - 3x5 min 10k pace 4:36
Thu - rest
Fri - Easy 40 min
Sat - Rest
Sun - 10k RACE

Sounds good?

Johan

[TheEd]

Hi Johan, the 5k pace is normally at your anticipated 10k race pace

you can take what you doing currently for the 2k session and add 10 seconds per k for your 5k paced run

the session shouldn't be an all out attempt as the race normally follows the following week and that is where the runner would like to place their all out attempt

as for this week .. sessions look fine except change Thursday to the following:

6 x 1 min paced @ anticipated 10k race pace with 1 minute easy in-between

you must be disciplined in this 'feel good' session

so don't run faster than anticipated 10k pace

hope this all goes well

TheEd

[johanbakx]

Thanks Ed,

will do. It's a bit of guess where I stand at the moment regarding a 10k race time, but I feel very good and my speed is improving day by day. The way I feel, I know I can definitely run sub 47, or faster. There will be a 45:00 pacer at the race on Sunday, so let's see how I feel during the sessions on Wednesday and Thursday.


Will give an update later this week. Yesterday 63 mins easy at 5:23, 11.71 km.

Johan

[TheEd]

Hi Johan, good stuff

enjoy the week's training and keep relaxed

TheEd