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+--- Thread: 10K Training Plans (/Thread-10K-Training-Plans)
10K Training Plans - glenn10 - 14-11-2012
Hi all - I've followed the training plans on this site for a while now, and while I have had some success my racing now seems to have plateaued and I'm really hoping for any advice anyone is happy to give me.
So far this season, I've ran the following:
5K - 19:41 (PB 18:53 2011)
5 mile - 32:30 (PB)
10K - 42:07 (PB 40:40 2011)
HM - 92:33 (PB)
But feel like I haven't really been racing anywhere near potential. I'm 23, and the guy I train with is 49. When we train we are very similar, it would be difficult to say which of us is the strongest, but this season he has ran a 38 min/10k and a 86 min/HM and it's beginning to make me wonder why!
I'm currently having a few days break after a half marathon on Sunday; and would then normally build back up to running the 35 or 40 minute plan on here, depending on the amount of time I'm expecting to have to run this month. I feel like I train hard, but am just not getting as much out of it as I should.
10K Training Plans - glenn10 - 14-11-2012
To give a little more background information should anyone need it, my Po10 profile can be found by searching for 'Glenn Barden', to show a little more detail about when and where my PBs and good performances have been this year.
And my training log of the last four months can be found by searching for my name on the Nike+ website.
Thanks in advance once again for any help.
10K Training Plans - TheEd - 15-11-2012
Hi Glenn and welcome to the forums
the programs we provide have a planned off time followed by a Build Up period
do consider taking maybe 1 week of the off period and then 2 weeks minimum of the Build up
do provide feedback so we can guide you back into things
TheEd
10K Training Plans - glenn10 - 15-11-2012
TheEd Wrote:Hi Glenn and welcome to the forums
the programs we provide have a planned off time followed by a Build Up period
do consider taking maybe 1 week of the off period and then 2 weeks minimum of the Build up
do provide feedback so we can guide you back into things
TheEd
Hi (The)Ed, and many thanks for linking to these! I will go through the 'off period' schedule for the time being and will update on how this is going. With regards to tonights session '30 to 40min easy and totally relaxed ââ¬â at ease through out' - as stupid as this may sound - how fast does that mean, and how does this compare with tomorrows session of '30min easy run'?
My Half Marathon on Sunday was 1:36, and my last 10k in October was a 42:07 - do these times determine how fast I should run these sessions?
Apologies for the volume of questions!
10K Training Plans - glenn10 - 16-11-2012
So, have done the first two sessions from the 'Off Training' period:
Date - Distance - Time (Pace)
Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
Friday 16th - 4.21 miles - 30:46 (7.18/mile)
Is this the right sort of pace? I think my Nike+ records about 5% too far, so may need to take this into consideration when thinking how fast this was!
10K Training Plans - TheEd - 16-11-2012
Glenn .. the pace in this session can be compared to a stroll if you were walking .. except you are running
during the off period let things go .. enjoy the scenery and express freedom
let all your worries go and try to achieve release
now how does that sound
TheEd
10K Training Plans - glenn10 - 17-11-2012
TheEd Wrote:Glenn .. the pace in this session can be compared to a stroll if you were walking .. except you are running
during the off period let things go .. enjoy the scenery and express freedom
let all your worries go and try to achieve release
now how does that sound
TheEd
Makes sense - I'll give it a go and let you know how I get on this time next week
Thanks, TheEd!
10K Training Plans - glenn10 - 19-11-2012
So am taking it nice and easy on your advice, presume I am okay to just follow the rest of the program through as is written on the page you linked? (It won't let me link back!)
Date - Distance - Time (Pace)
Thursday 15th - 4.87 miles - 35:31 (7:17/mile)
Friday 16th - 4.21 miles - 30:46 (7.18/mile)
Saturday 17th - 4.8 miles - 36:16 (7:31/mile)
Sunday 18th - Rest
Monday 19th - 5.22 miles - 40:08 (7:41/mile)
10K Training Plans - TheEd - 20-11-2012
after 10 posts you should be able to link
do you use a heart rate monitor and how do you 'gauge' your 'easy' runs?
Thanks
TheEd
10K Training Plans - glenn10 - 20-11-2012
I normally guage an easy run based on a mixture of the pace I'm running, and how I feel while running it. I don't currently have a heart rate monitor, but would be more than happy to get hold of one if its something you'd recommend to get the best out of me?