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30 weeks to sub 36 10k - Printable Version

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30 weeks to sub 36 10k - meuser - 09-11-2013

First, I wanted to thank you for the great site and forums. There's a ton of useful information here.

Currently, I'm on my first run through of the sub 40 minute 10k. Based on other posts looks like it most helpful to post my 5x2k and 6x1k. Also to note that I'm doing most of me runs on a treadmill with a 1% incline. I try to do my long easy runs outside but its cold.

Goals:
A race May 31, 2014 International Triathlon.
Goal splits
1500m swim - 27:00
40k bike - 1:10:00
10k run - 36:00
Day 3 - 5x2k


Another question is how do i balance training across all three sports using this running plan?

Split, Time, Avg HR, Max HR
Summary 47:54 158 182
1 - 3 27:54 154 172 (Didnt have splits for first three. This is the average of the three combined)
4. 7:47 169 180
5. 7:50 173 182

Day 8 - 6x1k

Split, Time, Avg HR, Max HR
Summary 29:02.3 159 180
1 3:51.5 152 166
2 1:05.8 143 166 (Rest)
3 3:52.2 158 171
4 1:04.0 148 170 (Rest)
5 3:49.1 162 174
6 1:03.7 154 174 (Rest)
7 3:50.8 163 174
8 1:06.1 153 174 (Rest)
9 3:50.0 165 178
10 1:06.6 154 177 (Rest)
11 3:42.1 168 180 (Pushed it harder)


30 weeks to sub 36 10k - meuser - 10-11-2013

4k

Time, Avg HR, Max HR
15:40, 170, 179


30 weeks to sub 36 10k - meuser - 12-11-2013

AM - Cycling 60min

PM - Run 20min 2.25miles Avg HR: 131, Max HR:140
- Run was suppose to be 60 minutes, but I got new shoes today. Rubbing and foot cramps ended my session early.


30 weeks to sub 36 10k - TheEd - 12-11-2013

Hi meuser, apologies for only getting back to you now .. welcome to the forums

thanks for the data .. you have jumped straight into the sessions, good stuff

I note that you are aiming for the TRI on May 31st 2014

are you able to tell us more or less what training you doing in the other disciplines, swimming and cycling, currently, please?

Our sister site is http://www.time-to-tri.com

and we are planning (should be ready quite soon) providing Triathlon programs using the 10k schedules as the framework

will await your reply

welcome again

TheEd


30 weeks to sub 36 10k - meuser - 12-11-2013

AM Swim 2500m
PM Run 30:00 5k, Avg HR: 132, Max HR:141


30 weeks to sub 36 10k - meuser - 12-11-2013

Yes, "A" race (TRI) on May 31 2014.

Currently, I'm doing a swim and run focus. I'm in a 6 week swim group that meets Tuesday mornings for the next 6 weeks. I plan to swim 2-3 times a week. For running, my plan was to follow the 40min 10k then 36min 10k training program. For biking, twice a week for 60min each session focusing on interval training.

For your triathlon training plans it would be great if they included various training plans like:
- off season build or maintenance
- pre race season primer
- 12 week race ready plan
- in season maintenance/ second peak

Thanks again, any help is greatly appreciated.

Also, do you think my 36min 10k in 30 weeks is realistic?


30 weeks to sub 36 10k - meuser - 14-11-2013

10x400m R60
Split,Time,Avg HR,Max HR
1,1:35.3,141,162
2,:55.9,142,162 (rest)
3,1:33.0,142,166
4,:56.6,144,166 (rest)
5,1:31.2,144,167
6,1:01.4,144,167 (rest)
7,1:27.0,145,170
8,1:00.9,149,171 (rest)
9,1:28.7,145,169
10,1:04.0,149,170 (rest)
11,1:28.5,147,170
12,1:00.3,152,170 (rest)
13,1:28.3,149,170
14,1:00.9,151,170 (rest)
15,1:28.0,149,170
16,:51.0,157,171 (rest)
17,1:28.8,151,171
18,:56.3,155,171 (rest)
19,1:29.1,150,170
20,1:17.0,146,170 (cool down)

Summary,25:02.1,147,171


30 weeks to sub 36 10k - TheEd - 14-11-2013

30 weeks should be OK if you hit the certain development plateaus

be calm and allow the body to adapt to the sessions and we move along in the right way avoiding injury etc

so yes, it should be doable

though, coming down to a 17:30 5k would be appreciated Wink

cheers

TheEd


30 weeks to sub 36 10k - meuser - 15-11-2013

Today's Workout:
Cycling 60 minutes

17:30 5k would be nice, but I'm not that fast yet and about 10 pounds over race weight.

I came across this blog about lowering your 5k time by 20% today, what are your thoughts?

rajganpath.com/2011/06/24/time-efficient-training-reduce-your-5k-time-by-more-than-20-in-just-4-weeks/

The Plan:

If you already know your 5k time and pace, write them down. If you don’t know your 5k time and pace, run a best effort 5k and use those numbers below.

Now subtract 0.5 mph (0.8 kmph) off your 5k pace number. This will be X. Calculate 40% of your 5k time in minutes. This will be Y.

Day 1: Run for Y minutes at X pace.

If your 5k time is 40min, Y=16 min and X=4.2 mph (6.7 kmph).

If your 5k time is 30min, Y=12 min and X=5.75 mph (9.2 kmph).

If your 5k time is 20min, Y=8 min and X= 8.8 mph (14.2 kmph)

Day 2: Run for Y minutes at X + 0.15 mph (0.25 kmph)

Day 3: Run for Y minutes at X + 0.30 mph (0.50 kmph)

Day 4: Perform a full body (bodyweight/dumbbell/barbell/kettlebell) circuit that lasts for 75% of your initial 5k time. Intensity should be moderate (~ 70-80% MHR).

Day 5: Run for Y minutes at X + 0.45 mph (0.75 kmph)

Day 6: Run for Y minutes at X + 0.60 mph (1.00 kmph)

Day 7: Rest

Repeat this for 4 weeks. Test your 5k pace.


30 weeks to sub 36 10k - TheEd - 15-11-2013

Hi meuser, good luck for your 5k

enjoy the weekend

TheEd
ps.. please note, the training programs are progressive and if used correctly you should reach different plateaus via going through the Off Period followed by the Build-up and the 4k assessments after the training cycles