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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 28-02-2013
Hi TheEd,
Itôs time for some feedback of my past sessions.
Last Saturday I ran easy for 1h20 (13,5km) at the beach under some rain. Great day as a runner, terrible one as a tourist. On Sunday, the Sun came out and I fried for 30 minutes (5km). :yes:
Monday was off. On Tuesday, since I couldnôt run in the morning I ran at night. Amazing session. Splits below:
Feb 26th ââ¬â 5x1km ââ¬â day 08
Night Run
Temp: 20C
Rep|Time
01|04:04
02|04:03
03|04:03
04|04:02
05|04:01
Tot|20:13
Yesterday another 30 minutes and later today Iôm going out for 1h easy. By the weekend Iôm back with morning runs.
Cheers.
MMS
Improving 10k with regular training - MMS - 11-03-2013
Hi TheEd,
Just finished the third cycle this weekend with a 5k time-trial in 19:59! It is my best time for this distance and I never felt this fast before.
I am considering going thru an easy week right now and Iôll explain why. Last week, my 3x5min session was pretty hard. I was supposed to go around 4:20min/km that morning but could hardly hold 4:40min/km. The following day I didnôt run and last Thursday ran 40 minutes feeling much better.
So one week of easy runs might just be what I need.
Last Saturday 5k time-trial:
Mar 9th ââ¬â 5K time-trial ââ¬â day 19
Night Run
Temp: 22C hard rain
Km|Time
01|03:57
02|03:59
03|04:02
04|04:03
05|03:58
Tot|19:59
Cheers
MMS.
Improving 10k with regular training - TheEd - 11-03-2013
congrats MMS
do consider an easy week .. married life seems to be doing your running the world of good
cheers
TheEd
Improving 10k with regular training - MMS - 13-03-2013
TheEd Wrote:married life seems to be doing your running the world of good
TheEd
:great: most definitely!
Improving 10k with regular training - MMS - 25-03-2013
Hi TheEd,
Already started a new cycle last week after an easy one before (4 runs, two 30min and two 45 min).
I had to make a small adjustment putting the 2000m session on Friday in order to celebrate my wifeôs birthday the day before. As a result the Long Run (14km in 1h23) was this Sunday. Tomorrow, things are back on track with the 1000m session.
My 2000m session last Friday night was really great. I was able to go faster and add another rep.
Mar 22nd ââ¬â 5x2k @ 4:10 90s rest
Night Run
Temp: 25C
Rep|Time
01|08:16
02|08:19
03|08:19
04|08:20 (+10s rest)
05|08:20 (+10s rest)
Tot|41:34
Hardest session so far! I had to use +10s rest before 4th and 5th rep, but next time I believe it wonôt be necessary. Very pleased I did it.
Iôm going to enter two 10k races in May: one is on May 11th and the other in on May 24th.
Cheers.
MMS
Improving 10k with regular training - TheEd - 26-03-2013
you certainly in a good space now MMS .. truthfully good to see
and happy for you
TheEd
Improving 10k with regular training - MMS - 01-04-2013
TheEd Wrote:you certainly in a good space now MMS .. truthfully good to see
and happy for you
TheEd
This is very nice to read! :great:
A little late with my 1000m session feedback. Again, great session!
Mar 26th - 6x1k @ 4:00 60s rest - day 8
Night Run
Temp: 19C
Rep|Time
01|03:58
02|04:00
03|04:00
04|04:01
05|04:00
06|04:00
Tot|23:59
Later last week, two easy runs (5,2k in 30min and 10,25k in 1h). Saturday night a total 10k with a 5k paced in 21min (hard session, wasnôt 100% that day. Burger, fries, ice cream are not the best lunch meal for a session like this. Lesson learned!). Sunday easy bike ride (24km in 1h).
Have a nice week!
MMS
Improving 10k with regular training - MMS - 08-04-2013
Hi TheEd,
Finished another cycle last weekend. The time-trial didnôt go exactly as I wanted because I stopped at the 3rd km (11:39). I made the mistake of going earlier to the park last Sunday. I thought it wouldnôt be crowded but it was. I waited for half an hour before starting the session but it wasnôt enough. Most of the time I was dodging people (running in zig-zag). I got tired too early and decided to stop after the first lap. Lesson learned, next time Iôll go later.
Besides that, everything is going well. The 5k paced run in 21 minutes was a very good session. For this cycle I intend to repeat the times for the 2k (4:10) and 1k sessions (4:00).
Keep you posted as I progress.
Cheers!
MMS
Improving 10k with regular training - TheEd - 10-04-2013
11.39 for the 3k is certainly looking decent
very nice
onwards
TheEd
Improving 10k with regular training - MMS - 15-04-2013
Hi TheEd,
Indeed, 11:39 for 3k is very decent. The goal was 4k in 15:40, maybe next time.
So far, this cycle is going accordingly. I had a very tough 2k session last Thursday. Repeated the times and the extra rest (warm day).
April 11th ââ¬â 5x2k @ 4:10 ââ¬â day 03
Night Run
Temp: 26C - Rain
Rep|Time
01|08:20
02|08:20
03|08:17
04|08:20 (+10s rest)
05|08:16 (+10s rest)
Tot|41:33
On Saturday was 1h30 long run (15,5km) and today 40min easy run (6,9km). Cold front has arrived and todayôs morning run was at 14C. Hoping for something like this tomorrow night during the 1000s. Letôs see.
Cheers .
MMS