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+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - TheEd - 02-09-2013
congrats DRUS .. nice to read
certainly more to come on a course which gives you more chance
nice events planned and cycles looking good
5 x 2k @ 3.45 to 3.50 .. strt first 4 at 3.50 and last 2 at 3.45
if last 2 at 3.45 then you can start the 1k session @ 3.35
if not then first 4 x 1k @ 3.40 followed by 3.35
the 2nd cycle you can look to go faster, for now going forward with the positive results of the race will put you in a good space
what distance have you got your long run up to currently (as you need at least 18k training runs for the 21k)
onwards and forwards
TheEd
10km training goal times - DRUS - 03-09-2013
Okay, those times should work.
My last long runs were 16km and 17km (with obstacles in tough mudder), so I'll step it up this w'end to 19 or 20km.
Thanks
10km training goal times - TheEd - 03-09-2013
have your heart rate however around 140 bpm and keep it below 150
try to get the distance in with the least amount of negative impact
enjoy
TheEd
10km training goal times - DRUS - 04-09-2013
Hi TheEd,
2kms felt good today, nice and easy for the first two and then had to work a bit harder from there. It's my best session to date. Perhaps aim for 3:45/kms throughout for the next one.
Time | AHR | MHR | LHR
07:35 | 177 | 186 | 127
07:35 | 184 | 191 | 137
07:37 | 187 | 191 | 140
07:30 | 188 | 192 | 147
07:27 | 189 | 194 | 140
43:44 | 168 | 194
My legs (quads, calves) have pulled up a bit sore after the event last w'end (perhaps from the downhills?), but they don't cause any concern once I'm warmed up; I've been doing the 1hr easy runs as suggested. I'll continue spending some quality time with my foam roller and enjoy the day off tomorrow to help freshen them up.
Cheers.
10km training goal times - TheEd - 05-09-2013
downhill running affects the quadriceps, increase protein intake to assist with recovery and avoid the downhills until it clears up
it normally takes around 3 days for recovery but sometimes it can be further aggravated via fast running
you have a day off tomorrow so helpful that has the desired effect
nice looking session, certainly more to come from you, and a step up to 3.45 is certainly there, enjoy the 1k session next week as you should enjoy that if recovery goes well
TheEd
10km training goal times - DRUS - 09-09-2013
Hi TheEd,
My muscle soreness eased up thanks to the rest day and I went for a beautiful 20km run on Sat around Byron Bay. Avg HR 148, pace 5:30/km.
1km session just finished. I've got a sore throat at present, but I wanted to do this session as I feel like I'm on a bit of a roll; perhaps I'll scare off any bugs in my system. The pace felt good, perhaps the only side effect was the recovery HRs not getting as low as normal.
Time | AHR | MHR | LHR
03:32 | 173 | 186 | 133
03:32 | 182 | 191 | 146
03:31 | 186 | 194 | 157
03:29 | 189 | 194 | 161
03:28 | 190 | 196 | 161
03:29 | 190 | 196 | 164
26:01 | 164 | 197
Now for a few lighter sessions and if the throat clears up, some strength work.
Cheers.
10km training goal times - TheEd - 10-09-2013
you need to deal with getting to the space of feeling healthy
the training has been put in now, to get the body in the right space
onwards
TheEd
10km training goal times - DRUS - 14-09-2013
Hi TheEd,
5km paced run today. I was aiming for 3:45/kms, but KM3 and 4 turned out to be into a headwind which I didn't push too hard into as I'm getting over a head cold.
I'll most likely have a crack at the park run 5km next week for 'race' day.
Time | AHR | MHR
03:42 | 169 | 181
03:43 | 186 | 189
03:57 | 190 | 192
04:02 | 190 | 193
03:46 | 194 | 198
19:09 | 186 | 198
Pace - 03:49.9
10km training goal times - TheEd - 14-09-2013
great going looking forward to seeing what the 5k 'race' brings
TheEd
10km training goal times - DRUS - 17-09-2013
Hi TheEd,
I headed to the track and did the 400s today, it felt good, I do like this session.
There was a squad of proper middle distance runners doing 800m reps on 2:20 - pretty cool to watch and something to aim for down the track.
Cheers,
David
Time | AHR | MHR | LHR
01:17 | 163 | 182 | 127
01:18 | 165 | 182 | 140
01:18 | 172 | 186 | 141
01:17 | 174 | 191 | 147
01:17 | 177 | 189 | 148
01:17 | 180 | 190 | 150
01:18 | 177 | 189 | 151
01:18 | 179 | 191 | 150
01:19 | 180 | 192 | 152
01:18 | 181 | 191 | 155