Running Information Forums

Hello TheEd,
before my question I would like to thank for informations and personal approach you are giving to this site.

My question is. Can I still push my 10k PB down below 38 min if I can (want) run only 4runs a week?

my closer background:
42year
4years of running (approx 1800-2100km per year)
before was active in football (soccer) for a local club
182cm, 66kg
been on your training plans last year, but all easy runs (30-40min) left out, that is why only 4runs a week. But all quality ones done.
now in winter period dont use your plans, try to run more distance (200km+a month) and hills (2000m+)
personally 10x400 can do closely to 78sec and 6x1k slightly below 3:30min/km. But for 5x2k feel like very difficult to improve below 3:40min/km, even hard was to feel comfortably over this pace. somethimes ok, but on another try not, so I started to lose improvment feeling.

Hope you got my point.

Thanks emko and welcome to the forums

4 runs a week is not a problem .. no need to change that format

what is your current status and if looking to go towards specific pace speed sessions we would recommend doing a 4k time-trial so we can work out the pace for the sessions

the 2k session is the toughest part of the program and the most helpful/beneficial, look to get training partners for that, even if they only do 1k of the 2k with you (the last 1k preferably)

as a matter of interest we do provide a build-up program once training on the 10k programs

https://www.time-to-run.com/training/10k/buildup.htm

there is also the off-period training cycle

https://www.time-to-run.com/training/10k/offtime.htm

over to you

TheEd

Thanks The Ed for answer.
I will try january and part of february to be ispired with those build up period (anyway I wanted some hilly runs, relaxed runs and bit paced runs)
Then i will do a 4k TT.
Then we can count specific paces and I will start program. I will adjust start of program according specific race on its end (there should be more races in march).
Still I will stick with 4runs a week.
Do you think all above is reasonable?

excellent, you can provide feedback of your training, so we can learn about pace, pulse etc on your easy runs

enjoy TheEd

Dear TheEd,
data for last week (week3)
17.1.2023 10,33km, 156bpm, 4:13min/km, 95m el. gain (asphalt road)
18.1.2023 11,34km, 143bpm, 4:40min/km, 20m el. gain (asphalt road)
20.1.2023 13,11km, 148bpm, 4:44min/km, 260m el. gain (asphalt road 5x uphill)
22.1.2023 19,08km, 143bpm, 6:47min/km, 565m el. gain (trail run in forrest, with heavy snow)

my hr max is 193bpm (I only use wrist HR measurement on my watch)

Hi emko, have you got an average morning pulse for us

there are a few thoughts to be shared on current feedback

TheEd

I had my watches on during night. Miminum pulse was at 1:00am 39bpm, so average morning could be 42-43bpm I guess

Dear The Ed,

data for week 4
29-01-2023, 01:09:31, 15.11 km, 155 bpm (flat)
27-01-2023, 00:53:31, 11.12 km, 137 bpm (flat)
25-01-2023, 00:41:54, 9.21 km, 140 bpm (flat)
24-01-2023, 01:00:11, 12.07 km, 137 bpm (flat)

very interesting about the sleeping pulse and the time it was at it's lowest

your last runs you were running at lower pulse, was that intentional

TheEd

Dear The Ed,
intentional was to run with comfort. I was not checking the pulses. I know that runnig around 4:40min/km on flat course is very comfortable for me.
You wrote previously that you would like to share some thoughts about this easy runs. Are there any I should think about?
Thank you for answer.