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+--- Thread: Improving 10k time at altitude (/Thread-Improving-10k-time-at-altitude)
Sub 50 min 10k at altitude - TheEd - 21-05-2019
nice going Mark .. racing at altitude aint easy, so it is reason to be pleased
talking about your racing, here is an article which may assist you in your racing
Race Your Best 10km
https://www.time-to-run.com/training/10k/race-your-best-10km.htm
cheers and on we go
TheEd
Sub 50 min 10k at altitude - MarkCo - 21-05-2019
Thanks for the article, just had a read through and very useful. Will refer back to it before the next race also.
I've been through the sub 50 min training cycle 3 times since late March (with a 2 week break between the 1st and 2nd cycles due to having a virus). So thinking I should be OK to do another 1 or 2 cycles before an off-training period? I plan to do races in July/August.
Had a day off yesterday and planning to run 30 mins easy today and tomorrow.
Should I then do a 4km time trial, or can we go off the race result?
cheers
Sub 50 min 10k at altitude - TheEd - 21-05-2019
Hi mark, continue off your current 10k time and all things should be grand
focus on achieving consistency, the pace of the quality sessions need not be too much quicker, but more emphasis on the long run etc
once you get the balance of the quality sessions, the longer runs and supplementary runs right, you should move to a new level in training
sometimes runners look to run faster instead of getting the balance of consistency right.
With that said, with the 10k programs, you are able to move easily towards racing half marathons, and thereafter it is actually easy to move towards running a marathon once or twice a year (if that is what one would like to do)
on we go
TheEd
Sub 50 min 10k at altitude - MarkCo - 23-05-2019
Hi TheEd
Many thanks. I've noticed the two 30 min easy runs I've done since the race, my pace has increased with no extra effort (5:31/km on Tuesday and 5:27/km yesterday, with average HR 140 and 144). Felt easy and completely under control - is that OK or should I be slowing it back down to 5:45/km - 6:00/km?
Re: the pace sessions, my average pace for the race was 4:52/km. My last 3x2km session was 4:48/km, and the last 5x1km was 4:38/km. So I'm thinking pace as below focussing on consistency:
3x2km - 4:45 - 4:50/km.
5x1km - 4:35 - 4:40/km.
Is that all sound OK?
Re: half and full marathons, I may go back to those later (I would love to do a half in under 1hr 30mins as my PB is 1hr 34, but a long time back!), however for now I want to focus on my 5k and 10k times/goals.
Cheers
Sub 50 min 10k at altitude - TheEd - 23-05-2019
Hi Mark, the pace you have chosen for the sessions should be good for this cycle
and re: easy run .. no need to slow the pace, focus on the bpm for now
HR 140 and 144
after this cycle we can look at other aspects
all coming along quite well
enjoy
TheEd
Sub 50 min 10k at altitude - MarkCo - 25-05-2019
Great, many thanks. Pleased with the first few days of the new cycle, as below:
Day 1
Easy 11.07km in 1:03:29 (5:43/km)
Av HR 144
Day 2
Easy 5.37km in 30:03 (5:35/km)
Av HR 140
Day 3
3x2km. Went for consistency and judged the pace on feel rather than looking at watch. Very pleased with the results. Felt I could have gone quite a bit faster and felt pretty comfortable - not the struggle this session was the first couple of times - as confirmed by the HR data! As discussed, rests were 90 seconds (actually 85 as I slightly misjudged).
Interval / time / av HR / max HR / min HR after rest
1 / 9:36 / 154 / 160 / 116
2 / 9:39 / 156 / 164 / 121
3 / 9:35 / 160 / 167 / 118
Av pace during intervals: 4:47/km
Compare to the same session last cycle (and bear in mind the rests were 150 secs!):
(Interval / time / av HR / max HR / min HR after rest)
(1 / 9:33 / 158 / 165 / 116)
(2 / 9:47 / 163 / 173 / 122)
(3 / 9:32 / 166 / 180 / 121)
(Av pace during intervals 4:47/km)
Cheers
Sub 50 min 10k at altitude - TheEd - 28-05-2019
Nice Mark, with progress the amount of 2kôs should be increased to 4 x 2k
then you should be on a new level and your times should reflect this as well
TheEd
Sub 50 min 10k at altitude - MarkCo - 28-05-2019
Hi TheEd
Thanks, sounds good. So, we're looking at increasing to 4x2km on the next cycle? Based on the last 3x2 session I feel ready for that but guess let's see how the rest of this cycle pans out.
Day 4
Rested
Day 5
Long run went nicely. Took a sports drink and some nibbles this time and felt easy throughout, just slightly tired in the last few km. No issues when I got back like last time:
18.01km in 1:46:07.
5:53/km
Av HR 142.
Definite improvement over last time out:
16.78 in 1:44:08
6:11/km
Av HR 149
Looking forward to the 5x1km in a couple of days. Will report back on that and inbetween easy runs after.
Many thanks
Sub 50 min 10k at altitude - MarkCo - 30-05-2019
Day 6
5.39km in 30:02
(pace 5:34/km)
Av HR 140
Day 7
5.48km in 30:03
(pace 5:28/km)
Av HR 139
Day 8
5 x 1km. Session wasn't helped by feeling bloated due to too much pizza for lunch!, despite it being several hours later. Also, extremely heavy rain for the last set, but spurred me on to get home a few seconds quicker! Despite this, times were slightly faster than I was aiming for and reasonably consistent (other than going off a bit too quickly), so quite pleased with the session:
km / time / av HR / max HR / min HR after rest
1 / 4:29 / 156 / 164 / 122
2 / 4:38 / 155 / 166 / 121
3 / 4:34 / 154 / 165 / 120
4 / 4:34 / 157 / 166 / 128
5 / 4:32 / 160 / 173 / 129
Av. pace of intervals: 4:33/km
Compare with 5x1km last cycle:
Km / time / Av HR / Max HR / Min HR (after rest)
1 / 4:41 / 154 / 165 / 122
2 / 4:46 / 156 / 166 / 123
3 / 4:46 / 160 / 172 / 129
4 / 4:37 / 162 / 173 / 133
5 / 4:22 / 166 / 181 / 134
Av pace during intervals 4:38/km
Pleased to see consistent progress, as the cycle before that average pace during intervals was 4:43/km.
cheers
Sub 50 min 10k at altitude - TheEd - 31-05-2019
Hi Mark, yes .. nice and consistent
development progressive and moving to a new level should occur quite naturally
enjoy your weekend
onwards
TheEd