Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 10K Training Feedback
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
10K Training Feedback Our 10k Training Programs Feedback


Sub 50 min 10k at altitude


Reply
 
Thread Tools Display Modes
Old 21-05-2019, 09:00 AM   #41
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
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...-best-10km.htm

cheers and on we go

TheEd
TheEd is offline   Reply With Quote
Old 21-05-2019, 04:17 PM   #42
MarkCo
Member
 
MarkCo's Avatar
 
Join Date: Mar 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
MarkCo is offline   Reply With Quote
Old 21-05-2019, 04:38 PM   #43
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
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
TheEd is offline   Reply With Quote
Old 23-05-2019, 05:12 PM   #44
MarkCo
Member
 
MarkCo's Avatar
 
Join Date: Mar 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
MarkCo is offline   Reply With Quote
Old 23-05-2019, 05:57 PM   #45
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
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
TheEd is offline   Reply With Quote
Old 25-05-2019, 08:22 PM   #46
MarkCo
Member
 
MarkCo's Avatar
 
Join Date: Mar 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
MarkCo is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 10K Training Feedback


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Forum Jump

»

» Recent Threads
To race is but a dream...
04-10-2011 09:45 PM
Last post by shadydaz
26-05-2019 01:36 PM
249 Replies, 173,359 Views
Sub 50 min 10k at altitude
20-03-2019 12:35 AM
by MarkCo
Last post by MarkCo
25-05-2019 08:22 PM
45 Replies, 1,811 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
24-05-2019 09:41 AM
1,117 Replies, 594,832 Views
Working towards my first sub 45 10K
19-01-2019 07:41 PM
Last post by TheEd
21-05-2019 08:57 AM
18 Replies, 2,439 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
07-05-2019 01:02 PM
668 Replies, 351,870 Views
5km Training - Want to be XC Ready by...
05-03-2019 11:24 AM
by dmw9255
Last post by TheEd
11-04-2019 05:57 AM
23 Replies, 1,518 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 67,287 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 60,956 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 58,574 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 07:28 AM.


Powered by vBulletin® Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
© 2008 - 2019 Time-to-Run All Rights Reserved