Improving 10k training with advice

[martz]

30 January – 7km Easy Run (Treadmill, no incline)
Time – 0:37:32 (5:22/km)
AHR – 137 BPM
MHR – 147 BPM
Temperature – 18C

1 February – 18km Long Run
Time – 1:46:59 (5:57/km)
AHR – 148 BPM
MHR – 162 BPM
Temperature – 20C

Hi Ed,

:wow: thanks, I did not expect my real form to come back this quick. So far I'm feeling fresh and no sign of tiredness or fatigue. Anyway, I’m going to do a cycle starting from Day 1 tomorrow. Based on my 4km time trial, I’m not too sure what would be the right pace for the 4x2km interval to be effective?

3 February – 70 min easy distance
4 February – 30 minute easy run
5 February – 4x2km interval @ 4:40/km with 90 sec rest
6 February – Rest
7 February – 20km long run
8 February – Rest

Martz

[TheEd]

Hi martz, read through the 10k Program Tips

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

and see whether you are able to work out the pace you will run for the 2k session

over to you, and then we can get going

TheEd

[martz]

3 February – 12km Easy Run
Time – 1:11:07 (5:56/km)
AHR – 146 BPM
MHR – 161 BPM
Temperature – 20C

4 February – 5km Easy Run (Treadmill, no incline)
Time – 0:26:21 (5:16/km)
AHR – 141 BPM
MHR – 152 BPM
Temperature – 18C

5 February – 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:06| 4:33 | 158 | 66 | 177
Rest|1:31| - | 148 | 120 | 177
2 |9:05| 4:33 | 174 | 120 | 180
Rest|1:31| - | 149 | 122 | 175
3 |9:10| 4:35 | 178 | 122 | 186
Rest|1:31| - | 160 | 131 | 183
4 |8:57| 4:29 | 177 | 131 | 185
Temperature - 19C

7 February – 20km Long Run
Time – 1:59:48 (5:59/km)
AHR – 148 BPM
MHR – 161 BPM
Temperature – 23C

Hi Ed,

As I calculated the 2km interval pace using my 4km time trial and the training program link you sent me, the interval pace turns out to be 4:35/km. So I decided to run at that pace. During the interval, even though I ran 15 sec/km quicker than the previous cycle, I did not feel as exhausted as the previous cycle. I notice the lowest heart rate during rest is much lower than the previous cycle too. As I ran my last set, I gave myself a little push just quicker than 4:30/km. In the end, turns out I got pretty good running week.

9 February – 30 min easy run
10 February – 6x1km interval @ 4:20/km with 90 sec rest
11 February – Rest
12 February – 18km long run
13 February – Rest
14 February – 5km paced run
15 February – 1 hour easy run

Martz

[TheEd]

things are going well for you Martz

look to do the 1k session at 4.25 per k, and lower the Rest from 90 seconds to 60 seconds

enjoy the session

TheEd

[martz]

9 February – 5km Easy Run (Treadmill, no incline)
Time – 0:26:21 (5:16/km)
AHR – 140 BPM
MHR – 150 BPM
Temperature – 18C

10 February – 6 x 1km interval with 60 sec rest
Set|Time|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:24 | 150 | 72 | 166
Rest|1:00| 145 | 126 | 163
2 | 4:23 | 164 | 126 | 177
Rest|1:00| 154 | 132 | 176
3 | 4:25 | 173 | 132 | 186
Rest|1:01| 164 | 141 | 185
4 | 4:29 | 180 | 141 | 193
Rest|1:01| 172 | 150 | 193
5 | 4:30 | 182 | 150 | 190
Rest|1:00| 171 | 148 | 188
6 | 4:19 | 183 | 148 | 194
Temperature - 22C

12 February – 18km Long Run
Time – 1:48:47 (6:03/km)
AHR – 149 BPM
MHR – 161 BPM
Temperature – 24C

14 February – 5km Paced Run
Km |Time |AHR
1 |04:44 |138
2 |04:45 |162
3 |04:48 |174
4 |04:46 |177
5 |04:44 |177
Time – 00:23:47 (4:45/km)
AHR – 166 BPM
Temperature – 21C

15 February – 10km Easy Run
Time – 0:59:46 (5:59/km)
AHR – 147 BPM
MHR – 160 BPM
Temperature – 22C

Hi Ed,

For my 6x1km interval, I lower my rest from 90 to 60 seconds and I find it more challenging than I expected. I was fine and under control the first 3 sets as I kept my pace at 4:25/km or slightly quicker. However, as I got to 4th set of the interval, my legs is heavy and the rest felt quite short to be able to keep up with the pace. However I’m happy that I manage to get through this workout. I got a feeling this may take time for my body to be well adjusted to shorter rest. Other than that, easy, long and paced run is going well at the moment. I’ll see if I can run 5km sub 22min in less than a week and I’m looking forward to it.

16 February – 30 min easy run
17 February – 3 x 5min @ 10k pace with 1min easy
18 February – 40 min easy
19 February – 40 min easy
20 February – Rest
21 February – 5km time trial

Martz

[TheEd]

this is good martz, moving to a 60 second rest is a major change and you will gain the benefits from the session in the future

it is all looking good and consistent, which leads to good results

good stuff

TheEd

[martz]

16 February – 5km Easy Run
Time – 0:28:40 (5:44/km)
AHR – 144 BPM
MHR – 160 BPM
Temperature – 22C

17 February - 3x5min Fartlek with 1 min Easy
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:29 | 148 | 62 | 166
Easy|6:00| 160 | 154 | 166
2 | 4:29 | 172 | 155 | 180
Easy|5:48| 173 | 167 | 180
3 | 4:30 | 182 | 168 | 188
Easy|5:44| 178 | 173 | 184
Temperature - 24C

18 February – 7km Easy Run (Treadmill, no incline)
Time – 0:36:49 (5:16/km)
AHR – 145 BPM
MHR – 155 BPM
Temperature – 18C

19 February – 7km Easy Run
Time – 0:41:13 (5:53/km)
AHR – 146 BPM
MHR – 160 BPM
Temperature – 21C

21 February – 5km Time Trial
Km |Time |AHR
1 |04:15 |155
2 |04:24 |178
3 |04:32 |185
4 |04:37 |185
5 |04:27 |186
Time – 0:22:15 (4:27/km)
AHR – 178 BPM
MHR – 192 BPM
Cadence – 200 SPM
Temperature – 23C

Hi Ed,

I’m quite please to say that I have achieve a new PB time of 22:15 for 5km time trial and beat my previous best by 6 seconds set in September last year. I made a quick 2km dash in the beginning and felt really good. However, after 2km, my legs felt really heavy to the point I struggle to keep my pace quicker than 4:30/km. In the end, I just missed out on sub-22 min, hopefully with better luck for my next cycle. I have confirm that I got half-marathon on 17 May and my goal is to run sub-100 min. According to my fitness level, would I realistically be able to run half marathon at that time in less than three months? If it’s possible, what do I need to do to meet this goal?

Martz

24th September – 5km Time Trial
Km |Time |AHR
1 |04:26 |168
2 |04:30 |181
3 |04:32 |189
4 |04:33 |191
5 |04:20 |194
Time – 00:22:21
AHR – 185 BPM
Temperature – 13C

[TheEd]

nice martz, certainly more to come

have you seen the new article:

Race your Best 10km

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

hope this is helpful

TheEd

[martz]

23 February – 10km Easy Run
Time – 0:58:50 (5:53/km)
AHR – 147 BPM
MHR – 163 BPM
Temperature – 21C

24 February – 5km Easy Run
Time – 0:29:16 (5:51/km)
AHR – 141 BPM
MHR – 158 BPM
Temperature – 22C

25 February – 6km Easy Run
Time – 0:34:32 (5:46/km)
AHR – 143 BPM
MHR – 156 BPM
Temperature – 21C

27 February – 8km Steady Run
Time – 0:42:33 (5:19/km)
AHR – 160 BPM
MHR – 172 BPM
Temperature – 22C

1 March – 12km Easy Run
Time – 1:12:43 (6:04/km)
AHR – 150 BPM
MHR – 162 BPM
Temperature – 26C

Hi Ed,

Thanks for the great article, I’ll keep that in mind since I have 10km race coming up later this year. Do you have any article similar to “Race you best 10km” for Half-Marathon?

I have measured my resting heart rate over the last 7 days and so far it was between 41 – 44 BPM. If my half marathon is on 17 May, how many cycles do you reckon I’ll be able to fit at this stage without overtraining?

Over to you,

[TheEd]

martz, I somehow missed your last update. What's up, what are you doing these days?

have you achieved some times and are you enjoying your running

summer awaits

TheEd