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+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - TheEd - 30-08-2012
this first session after the build-up is always the toughest
the 1k session should be way better
how are you finding the maintaining of the 1hr runs, are you able to cope?
cheers
TheEd
10km training goal times - DRUS - 30-08-2012
So far so good with the 1hr runs, that being said, the program has only called for one so far. I'll let you know how they're continuing further along the cycle.
Cheers
10km training goal times - TheEd - 31-08-2012
good stuff .. have a great weekend
10km training goal times - DRUS - 03-09-2012
Hi TheEd,
You were right - the 1km session felt way better - stats below. Legs are feeling pretty good, really enjoyed the long run on Saturday, did 16.5km at about 5:30/min pace.
Just to let you know, the only race I have in the calendar at this stage is a 5km on 1 Nov. There's a 10km here on 22 Sep but I think I'd prefer to have a couple of cycles under my belt before racing that distance again.
The plan is to generally build up some speed/endurance for next year to have a decent crack at a couple 10km races and most likely a half marathon.
Hope you're well.
Time | Avg | Max | Low
03:45 | 171 | 182 | 130
03:41 | 178 | 185 | 144
03:40 | 181 | 188 | 149
03:45 | 182 | 188 | 152
03:42 | 184 | 188 | 158
03:34 | 185 | 190 | 151
10km training goal times - TheEd - 04-09-2012
DRUS, do consider racing the 10k on the 22nd, you may be pleasantly surprised
after the Build up period and with the maintenance of the 1hr runs, your running should move to a new level
cheers
TheEd
10km training goal times - DRUS - 04-09-2012
Alright then, I'll give that 10km a go; it'll be good race practice even if a PB eludes me.
The 22nd falls a week after the 'race day' in my first cycle. How should I change things up in that week?
10km training goal times - TheEd - 04-09-2012
we can switch to 2 weeks from the event next week
go through this week, do the 5k paced on Saturday or even a 5k time-trial
and then we switch the training around a little from next week to get into the right space
TheEd
10km training goal times - DRUS - 04-09-2012
Okay, sounds good. I'll head to my local Park Run on Saturday and see what I can do.
Cheers
10km training goal times - DRUS - 07-09-2012
Hi TheEd,
I just ran the park run as planned to finish in 18:50. Overall, pretty happy with the run, I just need to work on not letting those middle km's drift out too much. Hopefully I can whittle this down to a sub-18 time over the next few months.
Please let me know how I should change things up for these next two weeks before the 22 Sep 10km. I'l do a 1hr easy run tomorrow, and wait to hear how the rest of the fortnight should unfold.
Happy Saturday!
Time | AHR | MHR
03:32 | 174 | 184
03:48 | 184 | 196
03:54 | 185 | 188
03:55 | 187 | 193
03:41 | 188 | 191
18:50 | 183 | 196
10km training goal times - TheEd - 10-09-2012
nice going .. you can look to do a mixed session and you can do the session on Wednesday
2 x 2k @ 3.55 per k with Rest 90 seconds
then
4 x 1k at 3.45 per k with Rest 60 seconds
provide feedback after session and then we can roll towards the 22nd 10k race
over to you
TheEd