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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: 10k training (/Thread-10k-training)
10k training - Stef4n - 12-06-2015
4k trial completed in 17:48. Was aiming sub 18:00, so that worked out fine. I don't feel good about the run though, started off way too fast in the first 2k and really had to struggle to finish the last 2k at all.
Will do a few very easy days to recover..
Thursday June 11
Rest
Friday June 12
4k Time Trial
Number | Time | Avg HR | Max HR
1 | 4:18 | 166 | 185
2 | 4:22 | 189 | 192
3 | 4:37 | 194 | 196
4 | 4:29 | 197 | 199
Tota Time: 17:48
10k training - TheEd - 15-06-2015
Stef4n, are you able to work your training paces for the 2k and 1k from this article: 10k Program Tips
http://www.time-to-run.com/training/10k/programtips.htm
over to you
TheEd
10k training - Stef4n - 15-06-2015
Hi Ed,
For the 2k: 4:30/k
and for the 1k: 4:20/k
I will start the new program today, so I have my 2k session on Wednesday and my long run on Friday (I know the program normally starts on a Tuesday, however the sessions are more convenient for me this way).
Seeing my paces are close to the sub 45 program, should I follow this program and do the 4 reps or is it better to do a cycle on the sub 50 program first?
Cheers,
Stefan
Saturday June 13
30 min easy
Time: 30:08
Distance: 4.93
Av. Pace: 6:06
AHR: 151 BPM
Sunday June 14
Rest
10k training - TheEd - 15-06-2015
let's start on the sub 45 minute 10k Training Program schedule
and do 4 x 2k, however, use the 1st 2k and hold back, running around 4.40 per k
then once this goes well you can roll into the next 3
sounds as though you have everything under control
TheEd
10k training - Stef4n - 17-06-2015
Hi TheEd,
I followed your advice and started at 4.40/k. This pace felt quite comfortable at the first rep.
Didn't feel 100% today, so decided to "take it easy" and run the remaining reps around 4.40/k as well. Only the last rep was pretty hard, though I must say that after 30 seconds of rest I was already tempted to throw in a 5th rep as well:p.
Overall I'm really pleased with the session, and the way I controlled the pace during the run (felt like I was holding back a bit the whole time).
Now onto the long run and the 1k session.
Stefan
Cycle 2
Monday June 15
60 min easy
Time: 1:02:55
Distance: 9.74
Av. Pace: 6:28
AHR: 141 BPM
Tuesday June 16
30 min easy
Time: 35:06
Distance: 5.52
Av. Pace: 6:21
AHR: 140 BPM
Wednesday June 17
4x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:41 | 172 | 184
Rest: HR down to 138
2 | 4:38 | 181 | 189
R: 147
3 | 4:37 | 185 | 193
R:153
4 | 4:38 | 190 | 196
R:151
10k training - TheEd - 18-06-2015
it is early days, so you should consider letting things be a little less intense and simply finish the sessions without putting too much pressure on yourself
running is very much a confidence building exercise and on the day of the race one considers the amount of pain one wants to take to achieve the goal
TheEd
10k training - Stef4n - 22-06-2015
Some good advice there
Used it in today's session as well, aimed to start at 4.25/k and picked it up from there... Turned out fine, averaging 4.14/k, so really happy with today's session
Thursday June 18
Rest
Friday June 19
Long Run
Time: 1:31:23
Distance: 13.54
Av. Pace: 6:45
AHR: 142 BPM
Saturday June 20
Rest
Sunday June 21
Rest
Monday June 22
6x1k, R:60
Number | Pace | Avg HR | Max HR
1 | 4:26 | 169 | 182
Rest: HR down to 140
2 | 4:23 | 175 | 186
R: 146
3 | 4:18 | 179 | 189
R:144
4 | 4:13 | 183 | 192
R:154
5 | 4:04 | 186 | 196
R:159
6 | 3:59 | 191 | 198
R:157
10k training - TheEd - 23-06-2015
looks to have been a very good session (2k)
on we go
TheEd
10k training - Stef4n - 01-08-2015
Due to moving I didn't manage to stick to the program unfortunately. I have been doing some running, so I should be able to run a 'decent' 4k time. Starting a new cycle on monday, will throw in a 4k trial later today.
Cheers,
Stefan
10k training - Stef4n - 05-08-2015
4k trial and some easy runs complete. Ran the trial about the same as last time. Will do the 2k session today aiming for 4 reps @ 4:40 min/k, which is the same as last time as well.
Cheers,
Stefan
Saturday August 1
4k Time Trial
Number | Time | Avg HR | Max HR
1 | 4:34 | 170 | 184
2 | 4:28 | 187 | 192
3 | 4:26 | 194 | 198
4 | 4:25 | 199 | 201
Total Time: 17:54
Sunday August 2
30 min easy
Time: 35:01
Distance: 5.67
Av. Pace: 6:10
AHR: 158 BPM
Monday August 3
60 min easy
Time: 1:07:37
Distance: 10.33
Av. Pace: 6:33
AHR: 149 BPM
Tuesday August 4
30 min easy
Time: 35:25
Distance: 5.68
Av. Pace: 6:14
AHR: 143 BPM