Sub40 10k training (General inquiry)

[MitchelC]

Hello Ed!

My last event was just this March 17. Thats where i got my PB of 44:13. I try to space these events out as long as 3 months (longer if necessary). Before that, i had an event on december 10 of last year and finished 57min (i was on sub55 then). What i do is I attempt to break the time first once or a couple of times (e.g. sub45 10k or sub 50) by myself , then i join an actual race; ensuring that in every subsequent event I'll be able to see a significantly different result. What do you think?

My calves are ok. I feel constant fatigue and pain in my right calf and in my left hamstring particularly. The injuries are especially tangible during the first few kms. I dont feel like theyre debilitating enough to require days of rest though (i just had my 1hr easy recovery yesterday and all the km's are on pace). I just had them massaged. What remedies would you recommend to alleviate these?

Also, just a thought. I seem to have the idea that it is better for me to run fast in the beginning of races (1-4kms) and push hard during the last kms. I tried negative splitting, but it always feels like i dont have enough energy to up the pace late in the run. What do you think?

UPDATE: Now just two days away from the break and the off-period. Just doing the required 3 recovery days of 1hr and 30min easy runs. About to do 30min easy today.

Have a good day!

[TheEd]

OK .. best not to do a 10k test on your own, it is a tough distance to do solo.

The intention is to continually build on your confidence, so pick a distance from 4 to 8k.

It would be good to get rid of the niggles that are troubling you, consider massage or something similar to assist, maybe a foam roller etc

To leave it, can lead to a chronic injury, which is a build up over a period of time

here is an article regarding: Race Your Best 10km

If you consider a 2 week off-period, and focus on getting rid of the niggles it can be beneficial before the nicer weather comes

TheEd

[MitchelC]

Alright. Will do a 2 week off ; hoping the fatigue and pain will go after this period

[MitchelC]

Hi! I checked my most recent easy runs (1hr and 30min runs). Average bpm is at 158, 167, and 171. Easy runs 2-3 weeks ago were in that range as well (155-170). Im 23, so max heart rate would be 198. All of these runs were done at or below 5:29min/km (easy pace) In light of this, kindly let me know how I should do the sessions in the off period.

Right now, im in the 3-day break. I look forward to the off-period right after; hoping after this my body will be able to adapt. Thank you for all the advice, appreciate it!

[TheEd]

Hi Mitchel, we must roll through this period as easily as possible, using this time for us to learn more about you and the paces you run according to pulse

you have had great success with the programs but often the runner then hits a wall and it becomes more difficult

during the off-period followed by the build-up, your body should recover and rebuild, you should not return sharp, and on past runner experience, the 2k session when returning is pretty tough, so do not put too much expectations on your performance.

looking at your easy run heart rate, it does look a little high (compared to average) but let us first get more feedback to work from

steady as we go

TheEd

[MitchelC]

Hi Ed! Just got back from running after the recommended 3-day break. Did my 40min easy run today, focusing on taking it easy and not pushing the pace. Shin splint on my right leg and pain on my left hamstring are no longer tangible!! Hopefully it stays that way, that shin splint has been bugging me on an intermittent basis for a couple of weeks now. Probs it's safe to assume that theyre healed now. :/

Nonetheless, better not to be complacent , ill try self-massages as one of your articles indicate and keep my pre- and postrun stretches!

Here are the splits:
1st km: 5:28 min/km
2nd: 5:19
3rd: 5:17
4th: 5:25
5th: 5:33
6th: 5:15
7th: 5:07
8th (0.55): 4:57min/km

Ave. Bpm is at 167, max is at 181. Pretty high right? But really this run felt easy. Tried to maintain a more even pace and a pace closer to 5:29min/km , guess i was shocked that my calves no longer feel heavy so i tested them out and tried to lengthen my stride from time to time. ill try to keep it more steady tomorrow. ^_^ Effort: 2

[TheEd]

Hi Mitchel, try cutting back a little on the easy runs

on average we recommend 140 bpm, so if you can cut it back by 5 bpm it would be great

please keep us informed regarding the niggles

on we go

TheEd

[MitchelC]

Hi! Just an update.
Now done with the first 3 days of the off-period. Did 40min easy, 30min easy, then 40min easy.

Pace on average is 5:19 for all sessions. Covered 7.5km's for both of the 40min easy runs , 5.66km was covered during the 30min easy run. Ave. BPM is at 167, 165 then 169 for the last 40min easy run.

Here are the splits:
40min easy run (day 1)
1st km: 5:28
5:19
5:17
5:25
5:33
5:15
7th km: 5:07
0.55 km: 4:57 min/km
Ave. Bpm is at 167, max is 181.
Effort :2

30min easy run (day 2)
1st km: 5:25min/km
5:24
5:22
5:13
5th km: 5:18
0.66 km: 5:02 min/km
Ave. Bpm is at 165, max is 187
Effort : 2

40min easy run (day 3)
1st km: 5:20
5:13
5:19
5:11
5:28
5:23
7th km: 5:09
0.54 km : 5:26 min/km
Ave. Bpm is 169, max is 186
Effort : 2 (quite hot 31C , not that sunny though)

Ive incorporated foam rolling into my pre and post run already. Seems to work in alleviating that feeling of tightness in my calves especially.

Any tips on lowering my heart rate?

[TheEd]

HI Mitchel, in order to run at a slower tempo, look to run with someone slower than you on the easy runs, and then run at their pace

how things going now

TheEd

[MitchelC]

Just did my 50min easy today. Ave. Bpm was at 170 though.
Pace looks good. Regular Foam rolling seems to work. No pain in my calves anymore.

Here are the splits:
1st km: 5:28
5:18
5:27
5:21
5:27
5:24
5:17
5:25
Last km: 5:01
0.34km:5:24