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+--- Thread: 10K training plan (/Thread-10K-training-plan)
10K training plan - js7222 - 05-10-2014
Hi,
After seeing all the excellent feedback on this forum. I've decided to give the training plan a go. My first goal is to get my time down to sub 40. Should I start with the sub 45 plan first and see how I go from there. Are there any stats you need to begin with?
Thanks,
James
10K training plan - TheEd - 06-10-2014
Hi James, and welcome to the forums
if you can run a 4k time-trial then we will be able to equate the pace needed for your sessions
if you can also mention more or less the routine you are currently used to, then from there we can see where to start you
ie: what is your longest run and what kind of training you have put in till now
you may also mention, Personal Bests and weight and age
all these stats are factors used in your future development
TheEd
10K training plan - js7222 - 06-10-2014
TheEd Wrote:Hi James, and welcome to the forums
if you can run a 4k time-trial then we will be able to equate the pace needed for your sessions
if you can also mention more or less the routine you are currently used to, then from there we can see where to start you
ie: what is your longest run and what kind of training you have put in till now
you may also mention, Personal Bests and weight and age
all these stats are factors used in your future development
TheEd
Thanks for getting back to me. Here's results from a 4k time trial and park run which according to my garmin fell 200m short of a 5k.
Splits Time Distance Avg HR Max HR
1 03:54.2 1 172 184
2 04:45.0 1 185 187
3 04:55.8 1 187 190
4 04:31.6 1 188 191
5 03:40.4 0.79 190 192
Summary 21:47 4.79 185 192
Splits Time Distance Avg HR Max HR
1 03:57.7 1 129 169
2 04:23.7 1 173 174
3 04:32.3 1 176 178
4 04:28.3 1 179 180
5 00:01.6 0.01 180 180
Summary 17:24 4.01 165 180
I had a go at trying the sub 40 routine a few weeks back to see how I would cope with the plan and it seemed ok. Since then I've been doing lots of slow runs approx 6:00min/km with heart rate around 140 as well as some speed sessions. Before then I was just focussing on speed sessions. My longest run I've done recently was around 1:16. A few weeks back I also managed 8km in 35:03 a few weeks back:
NAME PACE
1km 4:08
2km 4:05
3km 4:17
4km 4:27
5km 4:27
6km 4:33
7km 4:20
8km 4:44
My resting heart rate is around 52bpm. When I last weighed myself I was 91.3kg, 193cm and 27 years of age. Sorry for the overload of information. Hope this helps. Where do you think should I start with the plan?
Thanks,
James
10K training plan - TheEd - 07-10-2014
will go through the info to learn more about you, however you can look to do the sub 40 minute 10k program structure and we change the pace for the sessions accordingly
you can start with the 2k session Thursday
start at 4.45 per k = 9.30 for the 2k
if you feeling strong after the 3rd 2000m then you can look to increase the speed
for now, don't bust a gut but instead look to complete the session
and then we can plan forward to the Tuesday 1k session
onwards
TheEd
10K training plan - js7222 - 09-10-2014
Hi,
I accidentally went slightly quicker than suggested for the first few, I wasn't checking my pace but it felt manageable. Here are the splits:
Time Avg Pace Avg HR Max HR
8:39.8 4:20 166 181
8:36.3 4:18 178 184
8:43.2 4:22 179 185
8:54.4 4:27 179 183
9:12.8 4:36 179 183
Here are the two easy runs, it was done on the treadmill but my garmin somehow guess how far I went:
Time Distance Avg Speed(Avg Pace) Avg HR Max HR
30:01 5.26 5:42 141 148
1:00:00 10.31 5:49 142 148
What do you think I should be aiming for in the 1k session on Tuesday?
10K training plan - TheEd - 10-10-2014
how you do the 2k session will reflect on how you able to race your 10k
you learn a great deal from this session
onwards and forwards
enjoy long run and let's see how the 1k session goes
nice going
TheEd
10K training plan - js7222 - 10-10-2014
Thanks for that. What sort of pace should I be looking at for the 1k session on Tuesday?
10K training plan - TheEd - 10-10-2014
OK .. in a little while I shall be asking you what pace you think you should running your session in
however .. calculate your time from the 5 x 2k .. total time of 45:04
which is 4.30 per k
your 1k session should be 10 seconds per k quicker which is
4.20 per K .. so 4.15 to 4.20 per k
on we go
TheEd
ps.. you may reply to this and give your opinion
10K training plan - js7222 - 11-10-2014
Thanks I thought you might suggest those sorts of times
. They sound good to me so I'll let you know how I get on.Long run went well today. I was not looking forward to it but found it strangely therapeutic. Think I will definitely stick to doing the long runs outdoors instead of the treadmill.
Avg HR
143 bpm
Time
1:30:30
Avg Pace
6:46 min/km
Distance
13.38 km
10K training plan - TheEd - 12-10-2014
good stuff and now for the 1k session
on we go
TheEd