10k training - how fast can i get in 5 months?

[TheEd]

5.30 should be a more comfortable pace and if you able to roll towards your heart rate for those 90 minute runs then all the better

as you get fitter you should 'theoretically' run at faster pace at the same heart rate

onwards and forwards

TheEd

[sirchimp]

Doh....read this just now after i got back. Ah well...5:50-5:40 was my aim...start around 5:50...go to 5:40...:

Stopped at 15k on the dot:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.5 | 123 | 131
2 | 5:49.6 | 134 | 136
3 | 5:49.0 | 135 | 139
4 | 5:49.7 | 137 | 139
5 | 5:46.4 | 133 | 141
6 | 5:45.5 | 140 | 145
7 | 5:42.0 | 145 | 147
8 | 5:42.7 | 146 | 149
9 | 5:42.8 | 148 | 150
10 | 5:41.9 | 149 | 152
11 | 5:43.7 | 152 | 154
12 | 5:42.8 | 153 | 154
13 | 5:42.8 | 155 | 156
14 | 6:01.8 | 155 | 158 **
15 | 5:42.8 | 160 | 168 **
1:26:55

In the 14th and 15th km the treadmills emergency stop engaged, so i had to stop and re-ramp the speed back up...on the last km, i slowly moved the speed upto 15kph for fun, but thanks to the slow restart, didn't beat my old pace, but did get my heart rate going.

5:42 was a pretty easy doable pace, despite my heart rate getting up to 150+...

For the next easy runs of 30min, i'll aim around 5:30...

What should i be aiming for on my 6x1k pace?

Regards..

[TheEd]

let's see if you ready to have a crack at 4.10 per k

hopefully this goes well as it is between 4.10 to 4.15

if you run 4.05 in the last few then that is fine

TheEd

[sirchimp]

4:10 per km....doable.. maybe can do faster. Though, i'm just relaxing in starbucks right now, couple hours after my 15k run...feeling tired/sore...but a good sore - wouldn't want to try and run that right now.

lol. Looking forward to trying to crack 4:10. I'll evaluate on friday and see how i feel, but probably keep it slower for the first few, and only up it for the last few if i feel i have the juice left...

Looking forward to it...I'll report back on friday after my two easy runs and the 6x1k....

Have a good week...

[sirchimp]

Update...

Wednesday:
30min easy running - 5:30ish pace:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:43.6 | 133 | 143
2 | 5:30.2 | 144 | 148
3 | 5:29.8 | 145 | 148
4 | 5:29.5 | 146 | 147
5 | 5:29.8 | 147 | 150
X | 2:18.6 | 148 | 150 - final partial km

Thursday:
30min easy running - 5:30ish pace:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:07.8 | 115 | 131 * include 1min walk
2 | 5:29.8 | 132 | 135
3 | 5:29.8 | 134 | 136
4 | 5:29.8 | 136 | 140
5 | 5:30.3 | 135 | 142 * emerg prob (treadmill stopped + had to start again)
X | 1:55.3 | 140 | 142


Friday:
6x1k intervals...:
Treadmill @ 1% incline
KM | time | AHR | MHR
1 | 4:10.7 | 148 | 157
Rest | 95s - HR: 157 - 118
2 | 4:09.2 | 153 | 161
Rest | 95.9s - HR: 161 - 118
3 | 4:06.0 | 155 | 164
Rest | 92.9s - HR: 164 - 132
4 | 4:05.0 | 159 | 169
Rest | 93.8s - HR: 168 - 139
5 | 4:02.9 | 163 | 171
Rest | 97.8s - HR: 171 - 144
6 | 3:56.0 | 167 | 176

Note: I'd start my distance and time tracking once the treadmill was almost upto speed since it would take about 20-25s to ramp up to speed! It would take about 9s to slow down and stop. So I rested for 60s TOTALLY stopped, plus the ramp up/down times...hence the total rest of 90+s....

Pretty pleased. The treadmill makes it easy to dial in a level of effort (as long as you can maintain it). So I started at 14.4kph (4:10/km) and each interval there after bumped it up 0.1kph. Until the final km, i felt pretty good so i started at 15kph and upped it over the last half km...fun fun. I find monkeying with the controls (upping it every 100m) nice and distracting from the fact i can't breath hehe, allowing me to fool myself into running harder for longer period. Haha.

After cooling down, i felt pretty good actually. Not bagged at all like after the 2k session...felt like i could keep running - although maybe not at that sustained pace...

Also, the two 30min easy runs - note my heart rate difference for each session - both at the same pace. The 2nd day was noticeably easier. I'm going to guess its due to recovery from the long run 3 days ago...? That was the longest i've run in a long while...mildly stressful on the system probably. Hehe.

Anyway...30min easy running and an hour and a rest over the next 3 days...?

Then the 5k paced run...I'm not sure what i should be targetting for a time on that 5k run...The sub45 program says not to go faster than 21:30...But that seems so arbitrary...I'm sure you can advise something more precise considering my current state...

That is all, thanks TheEd!

SirChimp

[TheEd]

21:30 is normally in line with racing a 10k the following week

your 1k session looks decent .. this is 5k speed development

whereas the 2k (unfortunately) is a reflection of how your 10k would go

so over the weekend your 5k paced run should be with thought of what takes place next weekend

now if there is no race next weekend then stick to running the paced run more relaxed and then next weekend putting the race effort in

the idea is to train the body to be ready for when you want it to be ready and this comes from creating a consistent pattern

hope this makes sense

TheEd

[sirchimp]

I get what you're saying about training the body to be ready when you want it.

I'm still a little confused about how to determine what speed to run this 5k paced run at though. Its definitely NOT meant as a 5k speed test...i understand that. So I'm running slower than what I'd run a 5k race in.

So, that leads me to guess - Is the 5k PACED run supposed to be at my NEXT weeks 10k race pace....so 21:30 5k PACED run implies i'd be targeting 43 minutes in a 10k the next week - a 4:18/km pace....?

Anyway...its fun to keep trying to one-up myself on the times...its difficult to hold back during the easy runs since i want to just keep reducing my times...but i understand its all part of the process...

did my easy 30min and 60min runs...tomorrow rest then the 5k - will update with splits after that....

regards...

[TheEd]

how did the run go and what did you do? .. then I shall answer in more detail

TheEd

[sirchimp]

Today is day 11 for me - rest day. Did the 30 + 60min easy sessions previously. Will do the 5k paced run tomorrow. Thats what i was asking about specifically - how to determine what pace to run the 5k at - I was guessing it is what I am planning to run my 10k (if i had one) the following weekend?

I'm going to aim for 21:30 on the dot...should be doable with energy to spare...i think i could probably run the 10k at that same pace - thus a 10k time of 43:00....

hope that is correct...

[sirchimp]

Ok...5k paced run done. here are the splits for the 60min + 30min + 5k paced runs...:

30min easy run
--------------
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:34.9 | 131 | 140
2 | 5:26.8 | 140 | 143
3 | 5:27.3 | 142 | 144
4 | 5:27.3 | 142 | 144
5 | 5:26.9 | 145 | 147
X | 2:35.8 | 147 | 149

60min easy run
--------------
1 | 6:28.0 | 114 | 131 – includes walk - 1min
2 | 5:26.8 | 132 | 136
3 | 5:27.8 | 135 | 136
4 | 5:26.8 | 136 | 138
5 | 5:26.9 | 140 | 143
6 | 5:26.7 | 144 | 146
7 | 5:27.4 | 146 | 148
8 | 5:27.3 | 146 | 149
9 | 5:26.9 | 148 | 150
10| 5:27.7 | 149 | 151
11| 5:20.0 | 151 | 153
- Note - just ran 11k, which was a bit over 60min...

REST DAY
---------------
1 | beer
2 | beer
3 | beer


5k Paced Run
---------------
Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:15.7 | 144 | 154
2 | 4:18.9 | 157 | 159
3 | 4:15.5 | 162 | 164
4 | 4:16.1 | 166 | 169
5 | 4:17.7 | 169 | 171
--Total: 21:23.9
-Notes:
I had energy left at the end, but I don't think i had more than 2km or so in me at this pace...so i think this was faster than my 10k pace. But, I definitely could have ran this 5k faster. So again, I'm not really sure what i should be aiming for on this particular run...If it was my goal 10k RACE pace for the following week i think i ran too fast...

The next 7 days according to the sub 45 plan:
60min easy run (5:20-5:30/km target)
30min easy (5:20-5:30/km target)
Fartlek
40min easy (5:20-5:30/km target)
40min easy (5:20-5:30/km target)
rest
RACE

For the Fartlek - what should i aim for my 5min 'race pace'? I guess whatever i'd be racing a 10k at in the next race? Considering where i'm at here, what would you advise that might be?

I think for the 'race day' I might either of try to crack 16minutes on the 4k, or 20minutes on the 5k...Suggestions?

Regards,