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+-- 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 35 here we come (/Thread-Sub-35-here-we-come)
Sub 35 here we come - TheEd - 08-05-2013
Hi marco, there is a whole other plan and structure to the 10k training programs which you are still to learn about, and is normally only mentioned once the athlete reaches that point
then we recommend:
The Off Period - http://www.time-to-run.com/training/10k/offtime.htm
this is followed by
The Build Up - http://www.time-to-run.com/training/10k/buildup.htm
and then you return to the 10k schedule and if you reach new levels there is even :
The Race Period - http://www.time-to-run.com/training/10k/race-period.htm
so all in all, there is a lot more to the program
so how does that sound
TheEd
Sub 35 here we come - marco - 08-05-2013
Hi TheEd,
Thanks for that good to know whats ahead, I know I've still alot of progress to make so not in any doubt about that.
The training plan is tough but enjoyable especially as I'm seeing the results of my efforts. As long as I'm able to keep it consistent and stay injury free I think I should be able to make progress.
Marco
Sub 35 here we come - marco - 11-05-2013
Hi TheEd,
Well today went through the 5km paced run @ 19 mins. Wind was gusting outside and some pretty heavy showers so decided to hit the threadmill instead at my gym.
Started off and 3:50 and gradually increased the pace throughout the run and just finished over the 19 mins in 19:06.
Felt strong with a lot more in the tank
Marco
Sub 35 here we come - marco - 14-05-2013
Hi TheEd,
I got in a nice 15k run and an easy run yesterday. Well while I was dreading these 400's based on how I felt the last time, I'm pleased to say it turned out much better this time.
Felt strong throughout and tried to keep it consistent also but my times were all under 3:25 min/km pace. My HR belt was acting up so can't trust the figures so haven't posted them but here are my times per interval
01:18.5
01:19.7
01:21.1
01:20.6
01:20.7
01:18.3
01:17.3
01:18.6
01:18.3
01:16.0
Was surprised to see a 1:16 in there at the end as this is meant to be the fastest to go according to the plan.
Still in two minds whether I'll race this weekend or not, I'll most likely have to travel a bit to get to one.
Marco
Sub 35 here we come - TheEd - 14-05-2013
the 400m session is the equivalent of a 3k pace
let me know how your calf muscles are tomorrow
and then from there it depends if you want to race
TheEd
Sub 35 here we come - marco - 15-05-2013
Hi TheEd,
There was a small bit of tightness in my ankles when I got up today but it seemed to disappear after a few minutes of walking around the house. Other than thatthat my legs dont feel too bad.
Marco
Sub 35 here we come - marco - 19-05-2013
Hi TheEd,
Well decided to race today and glad I did even though I was tempted to turn off the alarm and go back to sleep at 7am this morning!
I did a 10k and finished in 36:30 in what were perfect conditions compared to the 10k a few weeks ago.
Here are the lap times:
3:35
3:37
3:41
3:45
3:41
3:42
3:41
3:35
3:36
3:31
Anyway will do some recovery runs and get ready to start again this Thursday!
Marco
Sub 35 here we come - marco - 21-05-2013
After coming down with a head cold and not feeling the best so have taken a few days off, starting back Thursday is not looking good but will see.
Sub 35 here we come - TheEd - 22-05-2013
the come down after a race often happens
so focus on recovery, don't be a rush and enjoy having run the 36:30
take it easy
TheEd
Sub 35 here we come - marco - 22-05-2013
Sounds like the best action alright, I think it will be another day or two before I'm feeling myself again so will see how I am then.
Marco