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+--- Thread: Training towards a sub 45 minute 10K in a year (/Thread-Training-towards-a-sub-45-minute-10K-in-a-year)
RE: Training towards a sub 45 minute 10K in a year - pit75 - 23-05-2020
Yeah, I had groin injury before, so I know how it feels.
Today I did the long run: 1h 41min ; 15,65 km; avg. pace 6:26 min/km; avg HR 141
Last kilometer: avg pace 6:26; avg HR 142
I adjusted the pace, so that my HR was kept in 140 region at all times. The running felt "easy" (breathing wise), but my legs felt a little heavy after the run as I still felt some soreness from previous days.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 25-05-2020
Hi pit, after a different variant to running, the muscles may take a little longer to recover
nice going TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 26-05-2020
Today was my 5 x 1000 meter session. It was quite windy today. I started my first 1 km after warm-up and after 2 laps I noticed, that my watch is not set correctly, so I took 5 minutes break and restarted the session (without warm-up). I also got an old "Polar HR7" chest strap from a friend. Here I my results:
10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down
1. round:
TIME // AVG PACE (min/km) // AVG HR
4:25 // 4:25 // 155
LAPS (laps are 400 + 400 +200 meters)
1:44 // 4:20 // 145
1:57 // 4:28 // 161
1:54 // 4:28 // 164
2. round:
TIME // AVG PACE (min/km) // AVG HR
4:26 // 4:26 // 159
LAPS
1:45 // 4:22 // 150
1:47 // 4:27 // 165
0:54 // 4:28 // 166
3. round:
TIME // AVG PACE (min/km) // AVG HR
4:20 // 4:20 // 162
LAPS
1:42 // 4:17 // 152
1:45 // 4:31 // 167
0:53 // 4:23 // 169
4. round:
TIME // AVG PACE (min/km) // AVG HR
4:24 // 4:24 // 161
LAPS
1:43 // 4:17 // 152
1:48 // 4:31 // 167
0:53 // 4:23 // 167
5. round:
TIME // AVG PACE (min/km) // AVG HR
4:23 // 4:23 // 162
LAPS
1:44 // 4:20 // 154
1:49 // 4:32 // 167
0:50 // 4:10 // 170
As seen from results, I am starting the first lap to strong and than slow down a little in second lap, as I don't have the feel for the pace yet.
All in all it felt good and I would estimate effort 8/10 (9/10 on last round).
RE: Training towards a sub 45 minute 10K in a year - TheEd - 27-05-2020
Hi pit, thanks for the feedback
do you have the Rest pulse between the 1000's? would be interested to see that, unless I am missing it
take a look at this article for assistance in training and preparing for the 10k race
Race your best 10k
https://www.time-to-run.com/training/10k/race-your-best-10km.htm
onwards TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 27-05-2020
You didn't miss it, I forgot to add the rest pulse data.
Here are my rest pulse between (and before) 1000's:
- before 1st : low: 112
- before 2nd: low: 125 // avg: 141
- before 3th : low: 118 // avg: 140
- before 4th : low 125 // avg: 146
- before 5th : low: 123 // avg: 146
RE: Training towards a sub 45 minute 10K in a year - TheEd - 27-05-2020
Hi pit, thanks for the data .. most interesting .. you should improve with a few cycles
have you a 5k route nearby that is used for time-trials or park runs, do you have any of that near you
and
have you any 4k route measure or even better a 400m track for the 4k time-trial
cheers TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 27-05-2020
Hi Ed. We don't have any routes or park runs as far as I know.
But there is a track 300 meters from my place, that I used for 3x2000 and 5x1000 intervals.
It's part of the primary school and has no markings, so I have to mark the inner track on one side, so I could be off by meter or two.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 29-05-2020
HI pit, OK great .. is valuable to have a route which you can always use when you do the 4k assessment, for example, so you can always refer to the route for future tests etc
on we go
TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 30-05-2020
Yesterday I felt discomfort in my right calf throughout the whole day. Today is better, but i don't want to risk injury so I will take a break today and see how it feels tomorrow. Today was suppose to be my 5k sub 25min session. Should I just continue accordion the plan, when I feel better ?
RE: Training towards a sub 45 minute 10K in a year - TheEd - 31-05-2020
Hi pit, provide feedback before running and do ice the area and make sure the calf muscle is returning to normal. You won't lose anything by resting it
please keep us informed
regards TheEd