+- 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: 10k training - how fast can i get in 5 months? (/Thread-10k-training-how-fast-can-i-get-in-5-months)
10k training - how fast can i get in 5 months? - sirchimp - 02-01-2012
Hey TheEd...you must be having a really good new years
I'm still not sure how to decide what pace to run the 5k paced run: day 15 on the sub 45 plan:
http://www.time-to-run.com/training/10k/sub45.htm
I assume the pace should be my 10k pace (ran for 4k). So if I'm planning on running my next 10k in 41:30, then i should aim for 4:09/km on this 5k pace run?
Thats what i'm going to target. Then for my race this cycle i'm going to gun for <20:00 on the 5k.
Sound reasonable? Hope so
Regards,
10k training - how fast can i get in 5 months? - TheEd - 02-01-2012
aim for sub 21 for the first 2k and then see if you able to accelerate
don't go out quick and then blow .. rather build up the pace
coming back to the other question: normally a decent warm up is followed by strides of up to a 100m ... if you feel comfortable doing what you are doing then see how that works for you
please let me know if I have missed anothing
Cheers
TheEd
:tourist:
10k training - how fast can i get in 5 months? - sirchimp - 03-01-2012
sub 21 for the first 2k? You mean sub 21:00 5k pace? Or in other words, under 4:12/km? Seems like a good plan...
My goal for the race day is 5k in 19:15...not sure how i'm going to do that...but going to dig deep...
10k training - how fast can i get in 5 months? - TheEd - 03-01-2012
yes, sub 21 pace for the first 2k
enjoy
TheEd
ps.. will chat about race goal after paced run
10k training - how fast can i get in 5 months? - sirchimp - 03-01-2012
Oky doky....
I was a little tired (didn't get proper sleep last night), dehydrated, and didn't eat very well yesterday or today before i ran...but here are my splits:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:11.7 | 149 | 160
2 | 4:13.8 | 163 | 166
3 | 4:11.9 | 169 | 172
4 | 4:09.8 | 174 | 176
5 | 4:07.9 | 177 | 179
Total: 20:55.1
Started out at 14.2kph for the first 2km (my lap timing was obviously off slightly...but whatever). Upped it .1kph per km there after. Last km was tough, but i think i could have gone a lot faster in it if it had been a race...maybe 3:50 again...AS well, if i were a bit better rested and hydrated prior to running I think the effort level would have been a bit less for this time.
Still hoping to break 20minutes for a 5k time trial in a week or so
Regards
10k training - how fast can i get in 5 months? - sirchimp - 05-01-2012
Yesterday - 60min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:27.0 | 122 | 136 *walk a bit
2 | 5:39.3 | 136 | 139
3 | 5:46.6 | 138 | 140
4 | 5:45.1 | 138 | 140
5 | 5:46.7 | 142 | 145
6 | 5:42.8 | 142 | 144
7 | 5:41.8 | 145 | 147
8 | 5:42.8 | 146 | 149
9 | 5:40.0 | 150 | 152
10| 5:41.9 | 152 | 155
10.5| 2:14.5 | 160 | 170
Total: 1:00:08.5
Today - 30min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.4 | 115 | 132 *walk a bit
2 | 5:40.2 | 129 | 132
3 | 5:29.4 | 132 | 136
4 | 5:32.8 | 135 | 139
5 | 5:33.8 | 138 | 143
5.25 | 1:24.6 | 138 | 140
Total:29:58.2
Stuck to the time, rather than adding the extra km for these two runs...
Tomorrow I'm doing the 3x(5min Race Pace + 1min Easy) Fartlek.
We haven't discussed my 5k race pace for next week, so if i don't hear anything i'm going to run this fartlek session at 4:00/km pace - targetting my sub 20:00 5k time for next week.
10k training - how fast can i get in 5 months? - sirchimp - 05-01-2012
Or could i/should i do the 10x400m session tomorrow?
10k training - how fast can i get in 5 months? - TheEd - 05-01-2012
this should be fine however avoid the 400m session for now until you have developed further
all the best
TheEd
10k training - how fast can i get in 5 months? - sirchimp - 06-01-2012
Ok - Can I ask why? Is the 400m session not going to be beneficial? Or danger of injury?
Thanks
10k training - how fast can i get in 5 months? - TheEd - 06-01-2012
in the past we have found that a number of runners were picking up calf injuries from the session
that was the major reason
the session was normally conducted in a controlled environment on a tartan track and all the athletes were sub 40 minute 10k runners to start with
the session is meant for a track situation
hope this provides clarity
TheEd