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+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - TheEd - 28-07-2013
nice DRUS .. all sounds good
TheEd
10km training goal times - DRUS - 09-08-2013
Hi TheEd,
Finished the build-up and ran my 4km time trial today. Pleasantly surprised with a 14:23. Perhaps these strength sessions I've been doing are helping, I certainly feel stronger through my glutes and core.
Time | AHR | MHR
03:35 | 178 | 189
03:39 | 185 | 191
03:39 | 189 | 192
03:30 | 189 | 194
14:23 | 03:35.6 avg
Interesting to look back at previous times:
Jan 12 - 15:25
Aug 12 - 15:21
Feb 13 - 14:48
What say you for my 2/1km paces? 3:55/3:45 while I adjust to the cycles again?
10km training goal times - TheEd - 11-08-2013
DRUS .. this is the beauty of the program, is that you come back stronger after the build-up
yes, go those paces for the 1st cycle
and where you can, on the program where it says easy run, try to maintain the 1hr runs that you are used to from the Build Up
so recovery runs 1hr
this will assist your recovery in the long-term
please ask for further clarity if needed
TheEd
10km training goal times - DRUS - 14-08-2013
Hi TheEd,
2km session done this morning, numbers below. I focussed on trying to relax and felt pretty comfortable throughout.
There was a bit of a headwind going out (1st, 3rd and first half of 5th rep), which I liked having behind me on the way back. As you can see I pushed pretty hard on the last couple which felt great.
Any thoughts about where to fit in one or two strength sessions into the cycle going forward?
Time | AHR | MHR | LHR
07:45 | 171 | 184 | 109
07:40 | 177 | 185 | 124
07:48 | 181 | 187 | 131
07:35 | 182 | 188 | 138
07:22 | 185 | 196 | 138
44:10 | 165 | 196
10km training goal times - TheEd - 15-08-2013
nice going .. always a good thing not to push too hard against the wind
as for the strength sessions .. after Day 8 .. look to Day 10 which could a Thursday .. then Day 12 upper body after the quality run
then Day 14 and 16 are good days
please let me know how it works out
TheEd
10km training goal times - DRUS - 19-08-2013
Hi TheEd,
I did the Tough Mudder event on Saturday in place of the long run. It was about 17km on a trail with obstacles thrown in. We were going at a relatively slow pace so the group could stay together; it was easier than I was expecting.
1km session done this morning. Felt pretty good, although I can't help feeling the body is a bit weary from Saturday's event; just a few aches and pains from climbing over obstacles and helping team members over.
Now to wind down for the paced 5km.
Time | AHR | MHR | LHR
03:38 | 170 | 184 | 127
03:37 | 180 | 189 | 139
03:37 | 184 | 190 | 150
03:36 | 185 | 191 | 152
03:35 | 187 | 194 | 155
03:28 | 187 | 194 | 160
26:31 | 160 | 194
10km training goal times - TheEd - 20-08-2013
brilliant DRUS
look after yourself
TheEd
10km training goal times - DRUS - 28-08-2013
Hi TheEd,
Paced 5km done on Saturday, I was aiming to keep it just under 3:50 which is my (possibly optimistic) goal pace for a 10km race this Sunday. I was hoping it might feel a bit easier than it did; time will tell whether I can hold the pace for another 5km.
Time | AHR | MHR
03:39 | 179 | 186
03:49 | 186 | 192
03:48 | 188 | 191
03:49 | 190 | 192
03:48 | 191 | 193
18:52 | 178 | 196
Avg- 03:46.5
Today I did the 3x5min at race pace, 2min recovery session (I couldn't get to the track for the 400s). Paces were a bit below target - 3:50, 3:55, 3:53.
Two more light sessions and then day off Sat before race day.
10km training goal times - TheEd - 28-08-2013
If you able to jump out the first km, then settle back and run at 3.50 per k from there till the 7km mark you may have a chance of achieving a sub 38:30
however, you have to get the pacing spot on and take each kilometer at a time
good luck with the event
TheEd
10km training goal times - DRUS - 02-09-2013
Hi TheEd,
Very happy to say I've got a new PB after my 10km race y'day - 38:09. It would have been great to be sneak under the 38 mark, but I know I didn't have any more to give this time.
For this course km1 is uphill (5.1 degrees apparently), and then down for km2, so that's why the splits look a bit odd. I let my legs turnover nice and fast on the down hill while I sucked in some air, then km3 was pretty quick too so I knew I needed to slow down. The 5km split freaked me out a bit knowing I'd gone out fast, but I tried to put the negative thoughts out of my head and push on. Km9 featured a shorter uphill section and then a bit of downhill helped with a quick final km.
Time | AHR | MHR
04:01 | 175 | 184
03:19 | 186 | 188
03:35 | 189 | 192
03:48 | 193 | 195
03:55 | 192 | 194 | 18:36.8
03:59 | 191 | 192
03:59 | 193 | 196
03:53 | 194 | 195
04:05 | 196 | 198
03:30 | 199 | 201
00:05 | 198 | 198 | 19:32.2
38:09 | 191 | 201 | 03:48.9/km
Next on the agenda is a 21km casual charity run on 11 Oct in two cycles time (not sure how hard I'll push that one) and then a 5km on 31 Oct.
I'm guessing I should aim for 3:50/km for the 2kms and 3:35 for the 1kms, finishing quicker if possible?
Thanks again for you and your help with this training program and feedback!