Improving 10k training with advice - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Improving 10k training with advice (/Thread-Improving-10k-training-with-advice) |
Improving 10k training with advice - martz - 02-02-2015 30 January ââ¬â 7km Easy Run (Treadmill, no incline) Time ââ¬â 0:37:32 (5:22/km) AHR ââ¬â 137 BPM MHR ââ¬â 147 BPM Temperature ââ¬â 18C 1 February ââ¬â 18km Long Run Time ââ¬â 1:46:59 (5:57/km) AHR ââ¬â 148 BPM MHR ââ¬â 162 BPM Temperature ââ¬â 20C Hi Ed, :wow: thanks, I did not expect my real form to come back this quick. So far I'm feeling fresh and no sign of tiredness or fatigue. Anyway, Iââ¬â¢m going to do a cycle starting from Day 1 tomorrow. Based on my 4km time trial, Iââ¬â¢m not too sure what would be the right pace for the 4x2km interval to be effective? 3 February ââ¬â 70 min easy distance 4 February ââ¬â 30 minute easy run 5 February ââ¬â 4x2km interval @ 4:40/km with 90 sec rest 6 February ââ¬â Rest 7 February ââ¬â 20km long run 8 February ââ¬â Rest Martz Improving 10k training with advice - TheEd - 02-02-2015 Hi martz, read through the 10k Program Tips http://www.time-to-run.com/training/10k/programtips.htm and see whether you are able to work out the pace you will run for the 2k session over to you, and then we can get going TheEd Improving 10k training with advice - martz - 08-02-2015 3 February ââ¬â 12km Easy Run Time ââ¬â 1:11:07 (5:56/km) AHR ââ¬â 146 BPM MHR ââ¬â 161 BPM Temperature ââ¬â 20C 4 February ââ¬â 5km Easy Run (Treadmill, no incline) Time ââ¬â 0:26:21 (5:16/km) AHR ââ¬â 141 BPM MHR ââ¬â 152 BPM Temperature ââ¬â 18C 5 February ââ¬â 4 x 2km interval with 90 sec rest Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 |9:06| 4:33 | 158 | 66 | 177 Rest|1:31| - | 148 | 120 | 177 2 |9:05| 4:33 | 174 | 120 | 180 Rest|1:31| - | 149 | 122 | 175 3 |9:10| 4:35 | 178 | 122 | 186 Rest|1:31| - | 160 | 131 | 183 4 |8:57| 4:29 | 177 | 131 | 185 Temperature - 19C 7 February ââ¬â 20km Long Run Time ââ¬â 1:59:48 (5:59/km) AHR ââ¬â 148 BPM MHR ââ¬â 161 BPM Temperature ââ¬â 23C Hi Ed, As I calculated the 2km interval pace using my 4km time trial and the training program link you sent me, the interval pace turns out to be 4:35/km. So I decided to run at that pace. During the interval, even though I ran 15 sec/km quicker than the previous cycle, I did not feel as exhausted as the previous cycle. I notice the lowest heart rate during rest is much lower than the previous cycle too. As I ran my last set, I gave myself a little push just quicker than 4:30/km. In the end, turns out I got pretty good running week. 9 February ââ¬â 30 min easy run 10 February ââ¬â 6x1km interval @ 4:20/km with 90 sec rest 11 February ââ¬â Rest 12 February ââ¬â 18km long run 13 February ââ¬â Rest 14 February ââ¬â 5km paced run 15 February ââ¬â 1 hour easy run Martz Improving 10k training with advice - TheEd - 08-02-2015 things are going well for you Martz look to do the 1k session at 4.25 per k, and lower the Rest from 90 seconds to 60 seconds enjoy the session TheEd Improving 10k training with advice - martz - 15-02-2015 9 February ââ¬â 5km Easy Run (Treadmill, no incline) Time ââ¬â 0:26:21 (5:16/km) AHR ââ¬â 140 BPM MHR ââ¬â 150 BPM Temperature ââ¬â 18C 10 February ââ¬â 6 x 1km interval with 60 sec rest Set|Time|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 | 4:24 | 150 | 72 | 166 Rest|1:00| 145 | 126 | 163 2 | 4:23 | 164 | 126 | 177 Rest|1:00| 154 | 132 | 176 3 | 4:25 | 173 | 132 | 186 Rest|1:01| 164 | 141 | 185 4 | 4:29 | 180 | 141 | 193 Rest|1:01| 172 | 150 | 193 5 | 4:30 | 182 | 150 | 190 Rest|1:00| 171 | 148 | 188 6 | 4:19 | 183 | 148 | 194 Temperature - 22C 12 February ââ¬â 18km Long Run Time ââ¬â 1:48:47 (6:03/km) AHR ââ¬â 149 BPM MHR ââ¬â 161 BPM Temperature ââ¬â 24C 14 February ââ¬â 5km Paced Run Km |Time |AHR 1 |04:44 |138 2 |04:45 |162 3 |04:48 |174 4 |04:46 |177 5 |04:44 |177 Time ââ¬â 00:23:47 (4:45/km) AHR ââ¬â 166 BPM Temperature ââ¬â 21C 15 February ââ¬â 10km Easy Run Time ââ¬â 0:59:46 (5:59/km) AHR ââ¬â 147 BPM MHR ââ¬â 160 BPM Temperature ââ¬â 22C Hi Ed, For my 6x1km interval, I lower my rest from 90 to 60 seconds and I find it more challenging than I expected. I was fine and under control the first 3 sets as I kept my pace at 4:25/km or slightly quicker. However, as I got to 4th set of the interval, my legs is heavy and the rest felt quite short to be able to keep up with the pace. However Iââ¬â¢m happy that I manage to get through this workout. I got a feeling this may take time for my body to be well adjusted to shorter rest. Other than that, easy, long and paced run is going well at the moment. Iââ¬â¢ll see if I can run 5km sub 22min in less than a week and Iââ¬â¢m looking forward to it. 16 February ââ¬â 30 min easy run 17 February ââ¬â 3 x 5min @ 10k pace with 1min easy 18 February ââ¬â 40 min easy 19 February ââ¬â 40 min easy 20 February ââ¬â Rest 21 February ââ¬â 5km time trial Martz Improving 10k training with advice - TheEd - 17-02-2015 this is good martz, moving to a 60 second rest is a major change and you will gain the benefits from the session in the future it is all looking good and consistent, which leads to good results good stuff TheEd Improving 10k training with advice - martz - 22-02-2015 16 February ââ¬â 5km Easy Run Time ââ¬â 0:28:40 (5:44/km) AHR ââ¬â 144 BPM MHR ââ¬â 160 BPM Temperature ââ¬â 22C 17 February - 3x5min Fartlek with 1 min Easy Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM) 1 | 4:29 | 148 | 62 | 166 Easy|6:00| 160 | 154 | 166 2 | 4:29 | 172 | 155 | 180 Easy|5:48| 173 | 167 | 180 3 | 4:30 | 182 | 168 | 188 Easy|5:44| 178 | 173 | 184 Temperature - 24C 18 February ââ¬â 7km Easy Run (Treadmill, no incline) Time ââ¬â 0:36:49 (5:16/km) AHR ââ¬â 145 BPM MHR ââ¬â 155 BPM Temperature ââ¬â 18C 19 February ââ¬â 7km Easy Run Time ââ¬â 0:41:13 (5:53/km) AHR ââ¬â 146 BPM MHR ââ¬â 160 BPM Temperature ââ¬â 21C 21 February ââ¬â 5km Time Trial Km |Time |AHR 1 |04:15 |155 2 |04:24 |178 3 |04:32 |185 4 |04:37 |185 5 |04:27 |186 Time ââ¬â 0:22:15 (4:27/km) AHR ââ¬â 178 BPM MHR ââ¬â 192 BPM Cadence ââ¬â 200 SPM Temperature ââ¬â 23C Hi Ed, Iââ¬â¢m quite please to say that I have achieve a new PB time of 22:15 for 5km time trial and beat my previous best by 6 seconds set in September last year. I made a quick 2km dash in the beginning and felt really good. However, after 2km, my legs felt really heavy to the point I struggle to keep my pace quicker than 4:30/km. In the end, I just missed out on sub-22 min, hopefully with better luck for my next cycle. I have confirm that I got half-marathon on 17 May and my goal is to run sub-100 min. According to my fitness level, would I realistically be able to run half marathon at that time in less than three months? If itââ¬â¢s possible, what do I need to do to meet this goal? Martz martz Wrote:24th September ââ¬â 5km Time Trial Improving 10k training with advice - TheEd - 24-02-2015 nice martz, certainly more to come have you seen the new article: Race your Best 10km http://www.time-to-run.com/training/10k/race-your-best-10km.htm hope this is helpful TheEd Improving 10k training with advice - martz - 01-03-2015 23 February ââ¬â 10km Easy Run Time ââ¬â 0:58:50 (5:53/km) AHR ââ¬â 147 BPM MHR ââ¬â 163 BPM Temperature ââ¬â 21C 24 February ââ¬â 5km Easy Run Time ââ¬â 0:29:16 (5:51/km) AHR ââ¬â 141 BPM MHR ââ¬â 158 BPM Temperature ââ¬â 22C 25 February ââ¬â 6km Easy Run Time ââ¬â 0:34:32 (5:46/km) AHR ââ¬â 143 BPM MHR ââ¬â 156 BPM Temperature ââ¬â 21C 27 February ââ¬â 8km Steady Run Time ââ¬â 0:42:33 (5:19/km) AHR ââ¬â 160 BPM MHR ââ¬â 172 BPM Temperature ââ¬â 22C 1 March ââ¬â 12km Easy Run Time ââ¬â 1:12:43 (6:04/km) AHR ââ¬â 150 BPM MHR ââ¬â 162 BPM Temperature ââ¬â 26C Hi Ed, Thanks for the great article, Iââ¬â¢ll keep that in mind since I have 10km race coming up later this year. Do you have any article similar to ââ¬ÅRace you best 10kmââ¬Â for Half-Marathon? I have measured my resting heart rate over the last 7 days and so far it was between 41 ââ¬â 44 BPM. If my half marathon is on 17 May, how many cycles do you reckon Iââ¬â¢ll be able to fit at this stage without overtraining? Over to you, Improving 10k training with advice - TheEd - 28-09-2015 martz, I somehow missed your last update. What's up, what are you doing these days? have you achieved some times and are you enjoying your running summer awaits TheEd |