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

[TheEd]

OK .. you are certainly making progress and fr next week you can set a marker for your best 5k

thereafter we can start looking at working on the 2k session and getting the long run towards the level it should be

your progress is sound, so something to be pleased about

if you able to aim at sub 21 for the 5k then this would be good

onwards and forwards

TheEd

[sirchimp]

Yeah, feeling pretty good about the progress. I feel like i'm in better running shape than i've been in a long time...long long time...maybe 10+ years Still though, feel like i have a lot of room for improvement. Though, i know the big gains are available to the beginners, so i can't expect to keep dropping a minute of the 5k every cycle. hehe. Though that would be nice.

ok...next week i'll run a full 5k like a race...as fast as possible.

in the mean time - the Fartlek session - what should my pace be during that session?

regards

[TheEd]

for the 6 x 1 minute fartlek session .. the 1 minute is normally at race pace

so 1 minute at the pace you would like to race at in the forthcoming event

so 1 minute @ 10k pace or 1 minute @ 5k pace

with 1 minute easy then repeat at pace

hope this is clear

TheEd

[sirchimp]

Sorry - I was referring to day 15 on the sub 45min 10k training program:

http://www.time-to-run.com/training/10k/sub45.htm

which is labelled F for fartlek.

It is 3x5min at 10k pace.

So If I'm going to run the 5k in 20minutes, then i need to do 5mins of 15kph (4:00/km pace), followed by 1 min of easy running....repeat 3 times?

I'll add to that 5 minutes or so of a warmup easy jog...and 5 min cool down jog...

Reasonable?

[sirchimp]

Ahh - I see...6x1min fartlek is on the sub 40 10k plan...

Which do you think i should do...the 3x5min or 6x1min + 30min easy(before the 6x1min or after??) ?

Thanks for the coaching on this!

[sirchimp]

60min easy running- did 11k.
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:54.9 | 127 | 140 – includes walk - 1min
2 | 5:26.6 | 143 | 146
3 | 5:28.0 | 146 | 149
4 | 5:26.6 | 149 | 151
5 | 5:26.9 | 152 | 154
6 | 5:26.8 | 154 | 156
7 | 5:27.8 | 156 | 158
8 | 5:27.3 | 158 | 160
9 | 5:26.4 | 160 | 162
10| 5:27.8 | 162 | 165
11| 5:28.0 | 164 | 172

Notes - Also did some weightlifting prior to this (squats, bench, deadlifts) - which i think might have made the run a bit harder than normal - HR was higher than my previous 60min run. That and maybe the run yesterday as well.

Eitherway, probably ran this a bit too hard by HR standards, but it was otherwise easy enough.

SirChimp

[TheEd]

you need to learn to relax on the longer runs however as you become fitter this session will be easier

and ooops on the 6 x 1 minute .. that will come later

stick to the 3 x 5 minutes .. 5 minutes at race pace as mentioned for the 6 x 1 minute

in your case this session should not be too near to the race or test

TheEd

[sirchimp]

Yeah - I think my HR was elevated due to the weights, and the 5k run the day before. The run itself wasn't difficult despite the high HR reading.

30min easy run today:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:59.8 | 116 | 127 * include a little walk
2 | 5:26.7 | 131 | 135
3 | 5:26.8 | 136 | 140
4,5 | 10:54.8 | 142 | 146 (5:27.4 avg)
X | 2:11.1 | 144 | 146 (0.4km ->5:27 pace)


Nothing special. Easy feeling.

Regards,

[sirchimp]

Fartlek was today...

3x5min @ race pace...,1min easy
I targetted 15kph for race pace (20min 5k), and 10kph easy pace...

I did 2km first at an easy pace, then the first 5min @ 15kph...tough....1min easy....then the 2nd I had to dial it back to 14kph at about 4min...then the 3rd I was gassed...So I did it somewhere around 12-13kph...

hehe...Otherwise felt good after the run...

I think i broke my own rule of lifting weights before such a session. As well, 15kph might be a bit optimistic...however, I'm going to give it a shot in 4 days for my 'race day' 5k.

Next 4 days:
40min easy running (will adjust speed to keep heart rate down to 140max)
40min easy running (same)
rest
5k speed trial - going to try for 20min or better . My lifting sessions align well so i won't be tired from them. As well, I'm going to make sure i get proper sleep, proper food and hydration in advance...give myself the best chance possible...I think i can do it.

I'll report back after the 5k...wish me luck

[sirchimp]

Ok partial failure partial success:

3days ago: 40min easy run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:16.0 | 113 | 127 – includes walk
2 | 5:42.9 | 128 | 130
3 | 5:46.8 | 130 | 133
4 | 5:39.5 | 135 | 137
5 | 5:41.0 | 137 | 140
6 | 5:38.8 | 140 | 142
7 | 5:39.9 | 142 | 144

2days ago: 40min easy run - CANCELLED
Did some weight lifting first in the gym, and felt really tired. Opted to rest instead considering the time trial i'd planned.

1day ago: REST
today: 5k time trial -> CANCELLED and switched to 4k time trial
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 154 | 164
2 | 3:59.7 | 167 | 170
3 | 3:59.9 | 173 | 178
4 | 4:00.0 | 179 | 182
Total: 15:59.4

So i started out planning on doing the full 5k under 20min...as you can see by my heart rate, around KM 3 i realized that probably wasn't going to happen...I finished the 4k in under 16minutes, which is a victory...But I mis-paced myself and failed the 5k...I'm not sure what happened entirely. My legs didn't feel like they were giving out - it felt more like i just couldn't get enough air...

A few amusing things - around 2.5km i tried to dial down the speed as i was realizing that i was going too fast, but I missed the button, so i said forget it and kept it at 15kph....
One of the motivating images in my head was writing on this board 19:5x.y for my 5k time...(or 15:5x.y for 4k)...that funnily enough kept me going...hehe

Anyway...some easy running of various lengths for the next 4 days...then the 2k session...What pace targets do you recommend for the 2k session...4x2k? Or the dreaded 5x2k?

Anyway...that is that...

regards,