+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 40 but a long way from sub 35 (/Thread-Sub-40-but-a-long-way-from-sub-35)
Sub 40 but a long way from sub 35 - Joemurray39:15 - 31-10-2012
Long run saturday, 1hr 20 - 16:45k. Took the day off sunday as I was off night shifts and was feeling lazy. Monday easy 10.5k 52:30.
Tuesday 1k's
3:39, 3:39, 3:40, 3:41, 3:27, 3:22
First 2 I was slowing down to make the time, the middle 2 I had to speed up to make the time and the last two well I knew I was near the end. Miserable day but no wind.
5K on saturday. 400's Tuesday. What times should I go for.
Sub 40 but a long way from sub 35 - TheEd - 31-10-2012
maybe consider changing the 400m session to
3 x 5 minutes @ anticipated 5km pace with 2 minutes easy in-between
over to you
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 01-11-2012
Hi ed, for the 5k paced run on saturday should I use my 4k time trial pace (14.54 - 3.43.5/k), if so that would make 18.37.5 or should it be slower than that. Also just curious whats the reasoning behind swapping the 400's for the 5 minute runs.
cheers Joe
Sub 40 but a long way from sub 35 - TheEd - 01-11-2012
the 5k paced normally at the pace you would like to run your next 10k in
as for changing the 400m session, less chance of picking up problems
the 400's .. often the new on the program run them too fast and have picked up calf problems as the session is best done on a track and not asphalt
so just a precaution
hope this helps
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 03-11-2012
Did 5k paced run this morning. Was aiming for 18:45, 3:45/k.
Did it in 18:55
3:40, 3:51, 3:52, 3:40, 3:52. Think 3:45 may be a bit to fast for next weeks race. Will aim for 3:50 instead.
Sub 40 but a long way from sub 35 - TheEd - 03-11-2012
could be sensible for now
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 11-11-2012
Ran Glasgow morun yesterday. Bit of a disaster with regards planning, left with plenty of time but trying to go anywhere quickly with wife and twin girls is impossible. Then the obligatory visit to the loo took ages as they had decided to provide only 5 portoloos and it was nearly a half hour before I got in. Then it was straight to starting the race and I was halfway back with no warmup so my first k was quite slow. I was trying for sub 38 and had decided on 3:50/k with the hope I could finish strongly. The conditions were fine but I just didn't feel great and I had a stich pretty much straight away. Anyway my first lap was around the pace I was hoping for but km's 6-9 felt hard and I thought I had left it to late when I checked my watch with 1k to go, so I was pleasantly surprised that I managed to sneak in just under. I came 3rd but 1 and 2 came in around 36 minutes and 4 was half a minute behind me so I was pretty much on my own for the 2nd lap,
1.3:55 3:55
2.7:38 3:43
3.11:25 3:47
4.15:13 3:48
5.19:05 3:52
6.22:51 3:46
7.26:45 3:54
8.30:39 3:54
9.34.33 3:54
10.37:58 3:25
At the moment I'm planning a 5k on december the 9th and hopefully a 10k on the 29th of december in Ireland. Day 1 would fall on the 21st november. Obviously I'm doing the warmdown runs for the next three days, what should I do after that? Also what pace should I aim for the 2k's, 1k's etc.
Sub 40 but a long way from sub 35 - TheEd - 11-11-2012
Joe .. a nice result considering what you went through
so is this another PB?
let's stick to going through the next cycle at the same pace for the 2k and 1k
and then focusing more on the easy runs in-between to get good balance
when it comes to the 5k paced the end week 2 we can see what can be done there
it all seems good and you on track in going forward despite not increasing the pace
things are looking good generally
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 12-11-2012
Yeah this was a PB by nearly half a minute, keeping the same pace sounds good for now. Everytime I run I feel like its impossible to go any faster.
Anyways day 1 of the program is 21st of november. After I complete the warm down days what should I do for the week between the 14th - 20th?
Sub 40 but a long way from sub 35 - TheEd - 12-11-2012
you can look to do a 6 x 1k session this Thursday
slightly longer run of 1hr to 75 minutes for Tuesday
easy runs in-between .. Friday Rest
Over the weekend you can slot one long run in and then by Tuesday you back to normal, with the 20th being day 1
we can always change the last 3 days before an event around
day 3 to day 8 work best being Thursday to Tuesday
please ask questions for clarity
TheEd