Hi - I am looking for a bit of help with the 10k program please. I took up running 7 years ago. In the last 4 years I have been running for our local Athletics team in the veterans / masters competitions at 800m / 1500m. However I need a fresh challenge and want to run some 10k`s & build to a good half marathon. I saw the 10k program here and like the look of it. I have tried 2 x 10ks; 37.23 (10000m track) and 37.40 windy day road race, before running some cross country. These times compare quite poorly with my 1500m time (4.31) & 3k (9.56) - so I am not sure where to start. I intend to start at the end of January (at the end of our main cross country events). What paces should I shoot for in training sessions? My basic speed and general endurance is reasonably good.
Hi DaveM40 and welcome to the forums
first things first .. a 4km time-trial and preferably on a 400m track with lap splits would be brilliant data to work off
and then .. if you in shape to run a 4:31 1500m then there is a great amount of natural speed to work with and the 10km programs will provide speed endurance to get results
Over to you
TheEd
Thanks for the reply. I will do the 4k soon and post results.
good stuff
till then
TheEd
Hi TheEd - sorry about no 4k TT details yet. It has been snow and ice city here. The track is icy and the roads worse still. I have been training hard on the cross country course as I have my main XC race in 2 weeks. I will aim to do the TT as soon as the ice melts away! Hope you had a good Christmas ....
this weather can be a little pesty .. at least it makes for good photos
when this happens you simply have to float with it or find a treadmill
:tourist:
Xmas Greetings to you
TheEd
Hi THeEd - sorry still no 4k TT - snow and ice still covers the track & roads. I have more cross country racing this Saturday & then I hoped to have a recovery week and then start the 10k program.
Could you work out my intensities from my last 10k result? I have all 1k splits and HR figures from the event? Many thanks
we certainly can .. post the details and I shall respond past haste
Cheers
TheEd
Thanks The Ed, here is the data;
Times hr ave / max
1k - 3.40 - 151 / 170
2k - 3.40 - 161 / 166
3k - 3.50 - 163 / 166
4k - 3.49 - 162 / 164
5k - 3.55 - 163 / 165
6k - 3.43 - 163 / 164
7k - 3.50 - 165 / 168
8k - 3.46 - 166 / 169
9k - 3.44 - 167 / 170
10k - 3.43 - 170 / 173
Total 37.40 (hr ave 163 / max 173) - run on a flat open course (old military airfield) but in high winds. This was on 21-11-2009. I have raced since but only cross country in awful conditions - so this data I guess is not too useful. I can run 6 days most weeks and also do a strength session.
What do you think my interval paces should be? My Goals for 2010 summer is sub 37 10k, with sub 80 1/2 in autumn. My first Planned 5 x 2000 is for 28th January. Also what HR's should I run the easy runs at? I have a habit of doing these a bit too hard and getting rather tired :duh: My max recorded hr is 175 , resting HR 49 (ave Dec / Jan).
Many thanks to you for doing this for us all. Let me know if you need any more data. All the best
Hi Dave .. nice feedback
the focus currently should be to try get into the format of the training program, as it truly works ... in looking at your 10km times we could take the average there and then increase the pace of the 2000's by 5 to 10 seconds per km faster
so for example you would do the session at 3.40 to 3.45 per k for the 2k .. 7.20 to 7.30 ..
however the idea behind the 4km is to give u a session closer to current form so it isn't a total killer session which affects the mental side .. some respond positively to the 2k challenge positively while others feel scarred
or even scared
just a quick glance at your pulse range for easy (recovery runs) I would hazard a guess that around 120 would be best suited for you however I would be able to work closer after a few session feedbacks
if you feel you are running too quickly on your easy days then slow down
there are many many angles of further development to this schedule and the idea is to get in to the routine and thereafter the different developments and cycles make interesting training patterns
Hope this helps
TheEd