<![CDATA[Running Information Forums - 10K Training Feedback]]> https://www.time-to-run.com/forums/ Fri, 08 May 2026 16:52:47 +0000 MyBB <![CDATA[half marathon]]> https://www.time-to-run.com/forums/Thread-half-marathon--5662 Sun, 23 Jun 2024 07:14:32 +0000 phil]]> https://www.time-to-run.com/forums/Thread-half-marathon--5662
Could the 10km programme be tweaked for a half marathon ?

Regards
Phil]]>
Could the 10km programme be tweaked for a half marathon ?

Regards
Phil]]> <![CDATA[10k sub38 with only 4runs/week]]> https://www.time-to-run.com/forums/Thread-10k-sub38-with-only-4runs-week Wed, 18 Jan 2023 12:21:55 +0000 emko]]> https://www.time-to-run.com/forums/Thread-10k-sub38-with-only-4runs-week before my question I would like to thank for informations and personal approach you are giving to this site.

My question is. Can I still push my 10k PB down below 38 min if I can (want) run only 4runs a week?

my closer background:
42year Sad
4years of running (approx 1800-2100km per year)
before was active in football (soccer) for a local club
182cm, 66kg
been on your training plans last year, but all easy runs (30-40min) left out, that is why only 4runs a week. But all quality ones done.
now in winter period dont use your plans, try to run more distance (200km+a month) and hills (2000m+)
personally 10x400 can do closely to 78sec and 6x1k slightly below 3:30min/km. But for 5x2k feel like very difficult to improve below 3:40min/km, even hard was to feel comfortably over this pace. somethimes ok, but on another try not, so I started to lose improvment feeling.

Hope you got my point.]]> before my question I would like to thank for informations and personal approach you are giving to this site.

My question is. Can I still push my 10k PB down below 38 min if I can (want) run only 4runs a week?

my closer background:
42year Sad
4years of running (approx 1800-2100km per year)
before was active in football (soccer) for a local club
182cm, 66kg
been on your training plans last year, but all easy runs (30-40min) left out, that is why only 4runs a week. But all quality ones done.
now in winter period dont use your plans, try to run more distance (200km+a month) and hills (2000m+)
personally 10x400 can do closely to 78sec and 6x1k slightly below 3:30min/km. But for 5x2k feel like very difficult to improve below 3:40min/km, even hard was to feel comfortably over this pace. somethimes ok, but on another try not, so I started to lose improvment feeling.

Hope you got my point.]]> <![CDATA[Hi! Excited to improve and be a part of the group!]]> https://www.time-to-run.com/forums/Thread-Hi-Excited-to-improve-and-be-a-part-of-the-group Mon, 02 May 2022 13:50:51 +0000 KPFortMyers]]> https://www.time-to-run.com/forums/Thread-Hi-Excited-to-improve-and-be-a-part-of-the-group So... I was a D1 hockey player that had 5 knee surgeries and broken femur. 
I was told NEVER run! It would lead to fusing my knee... So i listened. 
At 30, I started CrossFit and then due to my Type "A" began competing. I did great! Limited running of course! 
I was out of shape and feeling sorry for myself when I hit 40. 
My wife is a runner. She never believed my "no running" statement and guilted me into it. 
I started walking in September 2021. Then I cried tears of joy when I finally ran 1 mile (12:45) in October. 
Dropped 39 pounds, and got healthy! I put in the WORK! I focused on building base and studying form, breathing and not wasting miles! 
I ran my first 5K on Thanksgiving, 26:48. 
I ran my first half marathon in January, 2:13:40. 
I ran my first 10K in February, 55:32.
My next adventure is a Olympic distance triathlon in July. 
I am on day 9 of the sub 50:00m 10K. I have already seen improvements with LT and V02Max. 

My goal is to run the 10K ion July 17 at a sub 50:00. This will be after swimming and biking, so it won't be easy! 
There are no easy days and I welcome suggestions, feedback and encouragement. 

KP]]> So... I was a D1 hockey player that had 5 knee surgeries and broken femur. 
I was told NEVER run! It would lead to fusing my knee... So i listened. 
At 30, I started CrossFit and then due to my Type "A" began competing. I did great! Limited running of course! 
I was out of shape and feeling sorry for myself when I hit 40. 
My wife is a runner. She never believed my "no running" statement and guilted me into it. 
I started walking in September 2021. Then I cried tears of joy when I finally ran 1 mile (12:45) in October. 
Dropped 39 pounds, and got healthy! I put in the WORK! I focused on building base and studying form, breathing and not wasting miles! 
I ran my first 5K on Thanksgiving, 26:48. 
I ran my first half marathon in January, 2:13:40. 
I ran my first 10K in February, 55:32.
My next adventure is a Olympic distance triathlon in July. 
I am on day 9 of the sub 50:00m 10K. I have already seen improvements with LT and V02Max. 

My goal is to run the 10K ion July 17 at a sub 50:00. This will be after swimming and biking, so it won't be easy! 
There are no easy days and I welcome suggestions, feedback and encouragement. 

KP]]> <![CDATA[Sub 37 10KM]]> https://www.time-to-run.com/forums/Thread-Sub-37-10KM Thu, 27 Jan 2022 11:26:49 +0000 MrTin]]> https://www.time-to-run.com/forums/Thread-Sub-37-10KM I've entered a 10K race on 20th March and came across your website and program.

My background is that I'm 46 and run ~30-40KM per week. I have a 5KM PB of 18.05 (2018). 


I recently ran 5KM parkrun on a technical course in 18.28 and at the end of last year I ran a 1 mile time trial in 5:11.

My 10KM PB is 38:44 this was in 2019 but I was hampered by high hamstring tendinopathy, which subsequently preventing me from running for a year.
 
I still have some niggly hamstring issues that I've been 'managing' over the past few months with strength exercises.

I will aim to start the program next week with a view to doing 2 cycles prior to race day.

I think I can aim for a sub 37 10KM  could you advise on the pacing to use for 5KM, 2KM, 1KM and easy runs using the sub 40 program?




Thanks!
Martin

https://www.strava.com/athletes/853837]]> I've entered a 10K race on 20th March and came across your website and program.

My background is that I'm 46 and run ~30-40KM per week. I have a 5KM PB of 18.05 (2018). 


I recently ran 5KM parkrun on a technical course in 18.28 and at the end of last year I ran a 1 mile time trial in 5:11.

My 10KM PB is 38:44 this was in 2019 but I was hampered by high hamstring tendinopathy, which subsequently preventing me from running for a year.
 
I still have some niggly hamstring issues that I've been 'managing' over the past few months with strength exercises.

I will aim to start the program next week with a view to doing 2 cycles prior to race day.

I think I can aim for a sub 37 10KM  could you advise on the pacing to use for 5KM, 2KM, 1KM and easy runs using the sub 40 program?




Thanks!
Martin

https://www.strava.com/athletes/853837]]> <![CDATA[Sub-35min 10k]]> https://www.time-to-run.com/forums/Thread-Sub-35min-10k--5651 Mon, 23 Aug 2021 12:34:09 +0000 benb321]]> https://www.time-to-run.com/forums/Thread-Sub-35min-10k--5651
Thanks for sharing this plan - it looks really interesting. I am planning to start my first cycle tomorrow, in preparation for a 10k race I have boked in for 11th September. 

I have just a couple of questions for you though, to see if you think the plan is appropriate for me and if there are any adjustments you would recommend. To give you a quick background on my running, the last 10k race I did was January 2020 where I ran a time of 39:15 (I have only ever run about 3 10k races and each of them has been a PB). I have since done quite a lot more running and think I should be on track for a much better time (hence looking at this program!). I last ran a 5k TT in early April which was 18:07 - this felt pretty good at the time... I think I should have got a bit quicker since and also could push harder. In terms of distances, I have run up to 15miles on long runs but never raced anything longer than a 10k - I have usually held a pace of around 4:45 on this type of run and not felt 'too bad' afterwards if a bit stiff on the knees just after stopping. 

One thing I was a bit unsure of is the volume of miles - I only generally run about 40k a week at the moment, with usually 1 'hard' interval session and maybe a tempo and a long run. If i suddenly increase this to more like 70 this coming week, do you think I'm at risk of injury or not getting sufficient rest before the race?

The other thing is that I have a 5mile trail race on 1 September for my local running club. On that day I was supposed to be doing 40mins easy. Do you think I would be best jogging this with someone from the club, or would I get away with pushing the speed a bit during this race to try and climb the field a bit?

Finally, do you have any resources on training towards a sub-3hr marathon? I have never run a marathon, though people at my club reckon that I should be able to achieve a 'good for age' london marathon if I put in the training. It would be great to know how to get there and how long to give myself!

Many thanks,

Ben]]>
Thanks for sharing this plan - it looks really interesting. I am planning to start my first cycle tomorrow, in preparation for a 10k race I have boked in for 11th September. 

I have just a couple of questions for you though, to see if you think the plan is appropriate for me and if there are any adjustments you would recommend. To give you a quick background on my running, the last 10k race I did was January 2020 where I ran a time of 39:15 (I have only ever run about 3 10k races and each of them has been a PB). I have since done quite a lot more running and think I should be on track for a much better time (hence looking at this program!). I last ran a 5k TT in early April which was 18:07 - this felt pretty good at the time... I think I should have got a bit quicker since and also could push harder. In terms of distances, I have run up to 15miles on long runs but never raced anything longer than a 10k - I have usually held a pace of around 4:45 on this type of run and not felt 'too bad' afterwards if a bit stiff on the knees just after stopping. 

One thing I was a bit unsure of is the volume of miles - I only generally run about 40k a week at the moment, with usually 1 'hard' interval session and maybe a tempo and a long run. If i suddenly increase this to more like 70 this coming week, do you think I'm at risk of injury or not getting sufficient rest before the race?

The other thing is that I have a 5mile trail race on 1 September for my local running club. On that day I was supposed to be doing 40mins easy. Do you think I would be best jogging this with someone from the club, or would I get away with pushing the speed a bit during this race to try and climb the field a bit?

Finally, do you have any resources on training towards a sub-3hr marathon? I have never run a marathon, though people at my club reckon that I should be able to achieve a 'good for age' london marathon if I put in the training. It would be great to know how to get there and how long to give myself!

Many thanks,

Ben]]> <![CDATA[Time to improve]]> https://www.time-to-run.com/forums/Thread-Time-to-improve Sat, 08 May 2021 08:27:10 +0000 MMor]]> https://www.time-to-run.com/forums/Thread-Time-to-improve Hi,


I just ran the 4k Time trial on the road this morning.


Splits: 3.50, 3.50, 4.05, 3.56 (a slight headwind on nr. 3)


Heartrate fluctuating 163-167. It was really hard, and I couldn't quite keep up the pace I started out with.


I've been running for 12+ years, and 6-7 years ago I had some decent racing times from 10km to the marathon.


But for the last maybe 5 years, I've pretty much retired into just jogging for 40-60 min each day. Injuries and general lack of motivation are to blame.


But the past doesn't matter. I want to look forward and try to settle into your program and hopefully improve my times drastically once again Smile


So, based on my 4K test,  I've figured out my 2K pace to be just around 4min pr km and will start the sub 40 min program the coming tuesday.


Sound ok?

]]> Hi,


I just ran the 4k Time trial on the road this morning.


Splits: 3.50, 3.50, 4.05, 3.56 (a slight headwind on nr. 3)


Heartrate fluctuating 163-167. It was really hard, and I couldn't quite keep up the pace I started out with.


I've been running for 12+ years, and 6-7 years ago I had some decent racing times from 10km to the marathon.


But for the last maybe 5 years, I've pretty much retired into just jogging for 40-60 min each day. Injuries and general lack of motivation are to blame.


But the past doesn't matter. I want to look forward and try to settle into your program and hopefully improve my times drastically once again Smile


So, based on my 4K test,  I've figured out my 2K pace to be just around 4min pr km and will start the sub 40 min program the coming tuesday.


Sound ok?

]]> <![CDATA[SUB 40 10K TT, What next?]]> https://www.time-to-run.com/forums/Thread-SUB-40-10K-TT-What-next Mon, 19 Apr 2021 09:11:42 +0000 Kyuss]]> https://www.time-to-run.com/forums/Thread-SUB-40-10K-TT-What-next Hello,


I have been following this forum for some time now and i've done some cycles of the 10K Sub 40 program, but i've mostly implementing the key days of the program to my "own" routine as i go by feeling from week to week.


First started running in 2019, i ran about three months back then but i stopped and started bicycling, but in October 2020 i started running again and i got addicted.

Building up to grinding 40-50km a week during this winter was really fun (i stayed motivated even in -20 celcius), i'm now having about 4-5 runs per week and about 8 hours total training pr week including cycling.



17th April i ran a solo 10km time trail on a road about with 65m elevation difference and a 180 turn around at 5km.

Time: 39:45 (3:58 pr km average)


Splits:

1 km: 4:00 @ 171 BPM  (slight uphill start, 3:53 gap)

2 km: 4:01 @ 177 bpm

3 km: 3:55 @ 181 bpm

4 km: 3:56 @ 179 bpm

5 km: 4:02 @ 184 bpm

6 km: 4:01 @ 185 bpm

7 km: 4:03 @ 185 bpm

8 km: 4:01 @ 187 bpm

9 km: 4:00 @ 188 bpm

10 km: 3:46 @ 193 bpm


It felt really good until the 4th kilometer but at the 5th kilometer i got the stitch (not sure of the english word, but pain in the stomach area), this was a psychologial breakdown and i was thinking that this is never going to end well.

But i remained calm and relaxed, this was something i have been training for. I was looking forward for a slight downhill that would only last for half a minute or so this was uplifting, and then i was laser focused on the pace and got into more positive thinking.


All my training data consists of heart rate belt monitoring, i have been using multiple types of wrist hr clocks before but i have concluded that these are really not accurate enough.


Me:

29 Year old Male, around 70 kg, 175 cm.



30 March 2021

Last 2k's (on a track)

4 x 2km and 1 x 1 km (90sec rest)

1st 2k (3:55 @ 171 bpm ave):

3:58 min pr km, 164 bpm

3:51 min pr km, 178 bpm


2nd 2k (3:57 @ 177 bpm ave)

4:02 min pr km, 172 bpm

3:51 min pr km, 183 bpm


3rd 2k (3:59 @ 179 bpm ave):

4:03 min pr km, 175 bpm

3:55 min pr km, 183 bpm


4th 2k (4:00 @ 179 bpm ave):

3:58 min pr km, 175 bpm

4:02 min pr km, 182 bpm


Hard 1km finish:

3:47 min pr km, 179 bpm

I ran a harder 1km instead of the last 2k's because i wanted to make it like a finish on a potential race, and i was going for a longer bike ride in the evening on the same day so i did not want to push to hard.



8th April 2021

Last 6 x 1km (60 sec rest) on a road

1 km, 3:43 min pr km (165 bpm ave)

2 km, 3:48 min pr km (173 bpm)

3 km, 3:38 min pr km (174 bpm)

4 km, 3:49 min pr km (176 bpm)

5 km, 3:38 min pr km (176 bpm)

6 km, 3:43 min pr km (180 bpm)



13th March 2021

5km paced (19:02):

1 km, 3:49 (165 bpm ave)

2 km, 3:51 (176 bpm)

3 km, 3:44 (179 bpm)

4 km, 3:55 (185 bpm)

5 km, 3:44 (189 bpm)

I ran too fast this day but i felt good and this was slight downhill the first part.




So what next?

Aim for SUB 39 10k and sub 18 min 5km maybe?

Please let me know your toughts and maybe what my training paces should be Smile" alt="Smile" title="Smile">


]]> Hello,


I have been following this forum for some time now and i've done some cycles of the 10K Sub 40 program, but i've mostly implementing the key days of the program to my "own" routine as i go by feeling from week to week.


First started running in 2019, i ran about three months back then but i stopped and started bicycling, but in October 2020 i started running again and i got addicted.

Building up to grinding 40-50km a week during this winter was really fun (i stayed motivated even in -20 celcius), i'm now having about 4-5 runs per week and about 8 hours total training pr week including cycling.



17th April i ran a solo 10km time trail on a road about with 65m elevation difference and a 180 turn around at 5km.

Time: 39:45 (3:58 pr km average)


Splits:

1 km: 4:00 @ 171 BPM  (slight uphill start, 3:53 gap)

2 km: 4:01 @ 177 bpm

3 km: 3:55 @ 181 bpm

4 km: 3:56 @ 179 bpm

5 km: 4:02 @ 184 bpm

6 km: 4:01 @ 185 bpm

7 km: 4:03 @ 185 bpm

8 km: 4:01 @ 187 bpm

9 km: 4:00 @ 188 bpm

10 km: 3:46 @ 193 bpm


It felt really good until the 4th kilometer but at the 5th kilometer i got the stitch (not sure of the english word, but pain in the stomach area), this was a psychologial breakdown and i was thinking that this is never going to end well.

But i remained calm and relaxed, this was something i have been training for. I was looking forward for a slight downhill that would only last for half a minute or so this was uplifting, and then i was laser focused on the pace and got into more positive thinking.


All my training data consists of heart rate belt monitoring, i have been using multiple types of wrist hr clocks before but i have concluded that these are really not accurate enough.


Me:

29 Year old Male, around 70 kg, 175 cm.



30 March 2021

Last 2k's (on a track)

4 x 2km and 1 x 1 km (90sec rest)

1st 2k (3:55 @ 171 bpm ave):

3:58 min pr km, 164 bpm

3:51 min pr km, 178 bpm


2nd 2k (3:57 @ 177 bpm ave)

4:02 min pr km, 172 bpm

3:51 min pr km, 183 bpm


3rd 2k (3:59 @ 179 bpm ave):

4:03 min pr km, 175 bpm

3:55 min pr km, 183 bpm


4th 2k (4:00 @ 179 bpm ave):

3:58 min pr km, 175 bpm

4:02 min pr km, 182 bpm


Hard 1km finish:

3:47 min pr km, 179 bpm

I ran a harder 1km instead of the last 2k's because i wanted to make it like a finish on a potential race, and i was going for a longer bike ride in the evening on the same day so i did not want to push to hard.



8th April 2021

Last 6 x 1km (60 sec rest) on a road

1 km, 3:43 min pr km (165 bpm ave)

2 km, 3:48 min pr km (173 bpm)

3 km, 3:38 min pr km (174 bpm)

4 km, 3:49 min pr km (176 bpm)

5 km, 3:38 min pr km (176 bpm)

6 km, 3:43 min pr km (180 bpm)



13th March 2021

5km paced (19:02):

1 km, 3:49 (165 bpm ave)

2 km, 3:51 (176 bpm)

3 km, 3:44 (179 bpm)

4 km, 3:55 (185 bpm)

5 km, 3:44 (189 bpm)

I ran too fast this day but i felt good and this was slight downhill the first part.




So what next?

Aim for SUB 39 10k and sub 18 min 5km maybe?

Please let me know your toughts and maybe what my training paces should be Smile" alt="Smile" title="Smile">


]]> <![CDATA[Here it goes...]]> https://www.time-to-run.com/forums/Thread-Here-it-goes Wed, 06 Jan 2021 23:00:27 +0000 FinnyGM]]> https://www.time-to-run.com/forums/Thread-Here-it-goes
Hello

I’m hoping to get some feedback and advice on my training. In previous years I ran quite a bit but with no real purpose. I’m hoping to smash my current PBs:

  • 5K - 24:33 (Oct 2017)
  • 10K - 51:26 (Sept 2017)
  • Half Marathon - 1:59:41 (April 2015)

I know I need to concentrate on getting my base fitness up and my weight down. But I’m ready to start the hard work now.

My initial focus will be on my 5K time - if I could get some guidance on how to start that would be great.

Thanks.

]]>
Hello

I’m hoping to get some feedback and advice on my training. In previous years I ran quite a bit but with no real purpose. I’m hoping to smash my current PBs:

  • 5K - 24:33 (Oct 2017)
  • 10K - 51:26 (Sept 2017)
  • Half Marathon - 1:59:41 (April 2015)

I know I need to concentrate on getting my base fitness up and my weight down. But I’m ready to start the hard work now.

My initial focus will be on my 5K time - if I could get some guidance on how to start that would be great.

Thanks.

]]> <![CDATA[endeavoring 10km program]]> https://www.time-to-run.com/forums/Thread-endeavoring-10km-program Mon, 04 Jan 2021 11:53:33 +0000 Stacy]]> https://www.time-to-run.com/forums/Thread-endeavoring-10km-program

Hi TheEd,

Thank you for an opportunity to join this community and your dedication to this page!

I've been running on and off for about 10years now, but seldom had any structure in my approach, going merely on a feeling. Now I'm feeling it's time to get more structured, and I'm hoping with some guidance from you I could gain an understanding of the various sessions and cycles to use those in my routines.

30 y.o, running 2-3 times/week with everything in  between 10-50km/week (again, no structure), long runs around HM. Total 1278km in 2020.

Mostly flat asphalt, trails a few times a month, some hills.

In terms of cross training - yoga, casual biking.

PB (accidental, during training runs):
10km 49:39
5km 23:25
HM 1:48
M (official time) 4:14

4km splits from December 31, 2020.
4.48
4.39
4.59
4.36

I was looking into starting sub45, but then after reading on here in the forum, realized it might be too high of a jump, so I might need to settle on sub50 for now, right?

For now I've scheduled the program starting on Tuesday (tomorrow), but my only concern is that every Tue there is a quality workout,  and normally I'm quite fatigued on those days as I have a heavy yoga session every Monday.  Do you think it would be a problem physically or only mentally?

Let me know if there is anything else you need to know.

Many thanks!
Anticipating,
Stacy.






]]>

Hi TheEd,

Thank you for an opportunity to join this community and your dedication to this page!

I've been running on and off for about 10years now, but seldom had any structure in my approach, going merely on a feeling. Now I'm feeling it's time to get more structured, and I'm hoping with some guidance from you I could gain an understanding of the various sessions and cycles to use those in my routines.

30 y.o, running 2-3 times/week with everything in  between 10-50km/week (again, no structure), long runs around HM. Total 1278km in 2020.

Mostly flat asphalt, trails a few times a month, some hills.

In terms of cross training - yoga, casual biking.

PB (accidental, during training runs):
10km 49:39
5km 23:25
HM 1:48
M (official time) 4:14

4km splits from December 31, 2020.
4.48
4.39
4.59
4.36

I was looking into starting sub45, but then after reading on here in the forum, realized it might be too high of a jump, so I might need to settle on sub50 for now, right?

For now I've scheduled the program starting on Tuesday (tomorrow), but my only concern is that every Tue there is a quality workout,  and normally I'm quite fatigued on those days as I have a heavy yoga session every Monday.  Do you think it would be a problem physically or only mentally?

Let me know if there is anything else you need to know.

Many thanks!
Anticipating,
Stacy.






]]> <![CDATA[Long Time Running.]]> https://www.time-to-run.com/forums/Thread-Long-Time-Running Thu, 01 Oct 2020 11:50:05 +0000 cardosa]]> https://www.time-to-run.com/forums/Thread-Long-Time-Running

Hi,


 


I'm 32 years old, 1,70 m and 64 kg and I'm from
state of Goias Brazil


I started running about 2016 and I've had a
coach runner for 2 times, since 2016 I've ran 4 half marathons my PB is 1h and
50 min in 2019. Due to Corona virus I stopped running in March until June.         


In June I restart to running without a coach
and since I'm training for do a virtual Racing Half Marathon in 12 October. I create
my schedule of training for my own, I have been running 3 and about 32 km for a
week. This year I found a gold tip and this change my running. This The
well-known 80/20 rule of intensity balance. Until this year I done almost all my
training running in high intensity with low volume of km.


 


I've done
the 3 km test Tues 29/9/20


Warm-up 2 km

Rep|Time|AHRR|MHR

01|05:48|163|155

02|05:11|161|167


 3km test

Rep|Time|AHR|MHR|

01|04:14|173|179

02|04:17|181|187

03|04:12|187|191

Total 12:44

Calm down 1,5 km

Rep|Time|AHRR|MHR

01 1km|05:57|162|168

02 0,5km|03:15|164|168

I was planning to do a break
https://www.time-to-run.com/training/10k/offtime.htm for two weeks and then The
Build up Period for 2 weeks too after my Virtual Half Marathon. And before to
do a Time trial test and then to choice my 10km program.



TheEd I would like to know what do think about
my planning (have a break then do a The Build Up Period and finally do 4 km TT
and choice my 10km Program.



Sorry about
my English.







.png   treinos 2020.png (Size: 64.08 KB / Downloads: 3)

.png   treinos 2020.png (Size: 103.25 KB / Downloads: 2) ]]>

Hi,


 


I'm 32 years old, 1,70 m and 64 kg and I'm from
state of Goias Brazil


I started running about 2016 and I've had a
coach runner for 2 times, since 2016 I've ran 4 half marathons my PB is 1h and
50 min in 2019. Due to Corona virus I stopped running in March until June.         


In June I restart to running without a coach
and since I'm training for do a virtual Racing Half Marathon in 12 October. I create
my schedule of training for my own, I have been running 3 and about 32 km for a
week. This year I found a gold tip and this change my running. This The
well-known 80/20 rule of intensity balance. Until this year I done almost all my
training running in high intensity with low volume of km.


 


I've done
the 3 km test Tues 29/9/20


Warm-up 2 km

Rep|Time|AHRR|MHR

01|05:48|163|155

02|05:11|161|167


 3km test

Rep|Time|AHR|MHR|

01|04:14|173|179

02|04:17|181|187

03|04:12|187|191

Total 12:44

Calm down 1,5 km

Rep|Time|AHRR|MHR

01 1km|05:57|162|168

02 0,5km|03:15|164|168

I was planning to do a break
https://www.time-to-run.com/training/10k/offtime.htm for two weeks and then The
Build up Period for 2 weeks too after my Virtual Half Marathon. And before to
do a Time trial test and then to choice my 10km program.



TheEd I would like to know what do think about
my planning (have a break then do a The Build Up Period and finally do 4 km TT
and choice my 10km Program.



Sorry about
my English.







.png   treinos 2020.png (Size: 64.08 KB / Downloads: 3)

.png   treinos 2020.png (Size: 103.25 KB / Downloads: 2) ]]> <![CDATA[Help me understand my aerobic (Z2) zone better]]> https://www.time-to-run.com/forums/Thread-Help-me-understand-my-aerobic-Z2-zone-better Thu, 02 Jul 2020 07:55:19 +0000 zugrina]]> https://www.time-to-run.com/forums/Thread-Help-me-understand-my-aerobic-Z2-zone-better Hello TheEd,


From January of this year, I decided to start running more seriously.

I started with your sub 50 10k training plan.

In the past, I had a couple of runs here and there but not too often and without a training plan. Generally speaking, I'm a couch guy how wants to change a lifestyle finally. I'm male/31y old (173cm / 71kg).

My current PBs:

1K - 3:59 (probably could do 3:55)

5k - 23:59 (avg HR - 194)

10k - 49:50 (avg HR 183)

HM - 1:59:06 (avg HR 179, effort 8/10, I just wanted to test myself)

Volume since the beginning of the year:


January - Distance: 122.18 km / Time: 14:00:30

February - Distance: 171.87 km / Time: 19:46:10

March - Distance: 134.14 km / Time: 15:12:04

April - Distance: 206.83 km / Time: 23:21:20

May - Distance: 70.31 km / Time: 8:27:03

June - Distance: 102.62 km / Time: 11:28:07

Of course, after I increased weekly volume in April too quickly to 60km per week for 2 weeks in a row I got injury Sad

After HM I did not rest adequately but took just 1 day off and that cost me of knee bursitis (inner knee pain)

I'm trying to return to 5-6 days of the training regime and actually this is my first "official" week back after the injury so my focus is to build a base.

While I was off, I did Vo2max lab test so I could figure out my real HR zones.

I have 207bpm max HR (but I think this could be even 210) and as you can see I can hold 180 bpm during 2h run (HM).

Lab results:

Vo2max: 50.9

L1: 166 bpm (34,2 ml/kg/min)

L2: 180 bpm

The doctor said that I should keep my easy runs between 145 and 165bpm.

So my question is should I take my L2 as a base for my HR zone training?

This is what I would have if I go with L2:

Zone 1 - 117-143
Zone 2 - 144-159

Zone 3 - 160-170

Zone 4 - 171-179

Zone 5 - > 179


My current pace is 6:50-7:00km/min for easy runs. My current HR easy pace is around 140-149 depending on the weather. It's calculated by Garmin based on my max HR.

The thing is I can keep conversational pace while holding 150-155 bpm so I'm confused should I run faster on my easy runs or not?

I want to build a strong aerobic zone and keep improving (speed and distance) in running so any advice will be appreciated.

Thank you for your help!

]]> Hello TheEd,


From January of this year, I decided to start running more seriously.

I started with your sub 50 10k training plan.

In the past, I had a couple of runs here and there but not too often and without a training plan. Generally speaking, I'm a couch guy how wants to change a lifestyle finally. I'm male/31y old (173cm / 71kg).

My current PBs:

1K - 3:59 (probably could do 3:55)

5k - 23:59 (avg HR - 194)

10k - 49:50 (avg HR 183)

HM - 1:59:06 (avg HR 179, effort 8/10, I just wanted to test myself)

Volume since the beginning of the year:


January - Distance: 122.18 km / Time: 14:00:30

February - Distance: 171.87 km / Time: 19:46:10

March - Distance: 134.14 km / Time: 15:12:04

April - Distance: 206.83 km / Time: 23:21:20

May - Distance: 70.31 km / Time: 8:27:03

June - Distance: 102.62 km / Time: 11:28:07

Of course, after I increased weekly volume in April too quickly to 60km per week for 2 weeks in a row I got injury Sad

After HM I did not rest adequately but took just 1 day off and that cost me of knee bursitis (inner knee pain)

I'm trying to return to 5-6 days of the training regime and actually this is my first "official" week back after the injury so my focus is to build a base.

While I was off, I did Vo2max lab test so I could figure out my real HR zones.

I have 207bpm max HR (but I think this could be even 210) and as you can see I can hold 180 bpm during 2h run (HM).

Lab results:

Vo2max: 50.9

L1: 166 bpm (34,2 ml/kg/min)

L2: 180 bpm

The doctor said that I should keep my easy runs between 145 and 165bpm.

So my question is should I take my L2 as a base for my HR zone training?

This is what I would have if I go with L2:

Zone 1 - 117-143
Zone 2 - 144-159

Zone 3 - 160-170

Zone 4 - 171-179

Zone 5 - > 179


My current pace is 6:50-7:00km/min for easy runs. My current HR easy pace is around 140-149 depending on the weather. It's calculated by Garmin based on my max HR.

The thing is I can keep conversational pace while holding 150-155 bpm so I'm confused should I run faster on my easy runs or not?

I want to build a strong aerobic zone and keep improving (speed and distance) in running so any advice will be appreciated.

Thank you for your help!

]]> <![CDATA[10km plan for mountain racing]]> https://www.time-to-run.com/forums/Thread-10km-plan-for-mountain-racing Tue, 30 Jun 2020 21:51:59 +0000 kiskiw]]> https://www.time-to-run.com/forums/Thread-10km-plan-for-mountain-racing Hey there I want to run some cycles of the 40min 10km plan to race some short mountain races can I get some help adapting the current plan for uphill races?

Thanks in advance

Keith

]]> Hey there I want to run some cycles of the 40min 10km plan to race some short mountain races can I get some help adapting the current plan for uphill races?

Thanks in advance

Keith

]]> <![CDATA[10k under 40 min]]> https://www.time-to-run.com/forums/Thread-10k-under-40-min Sat, 13 Jun 2020 13:56:01 +0000 Benedict]]> https://www.time-to-run.com/forums/Thread-10k-under-40-min Hello The Ed,


I would like to run a 10k race in the beginning of September, preferably under 40 minutes. Since I did one cycle of the 10k under 40min training plan to prepare for all my races so far (from 3k to half marathon), I thought this time I might as well do the build up period and more cycles to see what's possible, as well as seeking advice here, you are truly amazing and I can't thank you enough for all the incredible work. I will finish the second cycle of the build up period tomorrow, so I did the 4k time trail today (15:51, I can't provide lap times, but I will in the future, per 1k). If I got my numbers correct, then I should run the 2ks in 8:10, 1k repeats in 3:50. Based on the last few weeks, I can do the easy 50-70 min runs at 5 min/km with an avg hr of 150 or 5:30/km with an avg hr of 140. Could you give me some advice on whether I should orient myself towards running with hr of 140 or running 1 min slower than race pace?



Todays run:

15 min warm up

4k time trail

Time: 15:51

Avg hr: 177

Max hr: 192

15 min cool down


Plan for the next few days:

75 min easy

40-50 min easy

Day 1 of 10k under 40 min


Looking forward working with you,

Benedict




Background info:


22 year old, male, 183 cm, 68 kg


PBs: 10k in 40 min (around 39), half marathon in 1:30 (around 1:28) (Sorry for not providing exact numbers, but I was never very concerned about PBs, since all my friends were way faster than me,  also I never raced 10k, the time above refers to a half marathon relay.)


I started running in high school, never had an injury (the worst was maybe when I caught a cold on a rainy cross country race), although

I overpronate.

In winter I ran around 2-3 times a week, always at a steady pace. I started running regularly in  April, since then I ran around 5-6 times a week. I do all my runs on grass (90%), dirt tracks and asphalt (10%). I have a 300m (poorly maintained) clay track available where I will be doing the track workouts, and for which I am still very grateful for. I have gps watch with wrist based hr, so I will attach hr data to my runs, and all the distances will be measured by the gps, even track workouts. (I am considering to attempt to make some markings on the track, even if they aren't accurate, it might have the benefit of being able to more precisely relate workouts to each other. Or should I just run 7 laps (2100m) for the 2k repeats?).

At the end of March my resting hr was around 60. Since I have been running more often it dropped to 50, except for a week in April when it was around 42 for a week, no idea why. It has been 50 for a few weeks now.





]]> Hello The Ed,


I would like to run a 10k race in the beginning of September, preferably under 40 minutes. Since I did one cycle of the 10k under 40min training plan to prepare for all my races so far (from 3k to half marathon), I thought this time I might as well do the build up period and more cycles to see what's possible, as well as seeking advice here, you are truly amazing and I can't thank you enough for all the incredible work. I will finish the second cycle of the build up period tomorrow, so I did the 4k time trail today (15:51, I can't provide lap times, but I will in the future, per 1k). If I got my numbers correct, then I should run the 2ks in 8:10, 1k repeats in 3:50. Based on the last few weeks, I can do the easy 50-70 min runs at 5 min/km with an avg hr of 150 or 5:30/km with an avg hr of 140. Could you give me some advice on whether I should orient myself towards running with hr of 140 or running 1 min slower than race pace?



Todays run:

15 min warm up

4k time trail

Time: 15:51

Avg hr: 177

Max hr: 192

15 min cool down


Plan for the next few days:

75 min easy

40-50 min easy

Day 1 of 10k under 40 min


Looking forward working with you,

Benedict




Background info:


22 year old, male, 183 cm, 68 kg


PBs: 10k in 40 min (around 39), half marathon in 1:30 (around 1:28) (Sorry for not providing exact numbers, but I was never very concerned about PBs, since all my friends were way faster than me,  also I never raced 10k, the time above refers to a half marathon relay.)


I started running in high school, never had an injury (the worst was maybe when I caught a cold on a rainy cross country race), although

I overpronate.

In winter I ran around 2-3 times a week, always at a steady pace. I started running regularly in  April, since then I ran around 5-6 times a week. I do all my runs on grass (90%), dirt tracks and asphalt (10%). I have a 300m (poorly maintained) clay track available where I will be doing the track workouts, and for which I am still very grateful for. I have gps watch with wrist based hr, so I will attach hr data to my runs, and all the distances will be measured by the gps, even track workouts. (I am considering to attempt to make some markings on the track, even if they aren't accurate, it might have the benefit of being able to more precisely relate workouts to each other. Or should I just run 7 laps (2100m) for the 2k repeats?).

At the end of March my resting hr was around 60. Since I have been running more often it dropped to 50, except for a week in April when it was around 42 for a week, no idea why. It has been 50 for a few weeks now.





]]> <![CDATA[Thread subscription - "error blank page"]]> https://www.time-to-run.com/forums/Thread-Thread-subscription-error-blank-page Fri, 29 May 2020 09:02:07 +0000 pit75]]> https://www.time-to-run.com/forums/Thread-Thread-subscription-error-blank-page Hi,


I notice (and others) there is a problem with thread subscription.

The solution is described on (forum admin only):

https://community.mybb.com/thread-223732.html



I also managed to subscribe to thread using a little workaround (Example for latest thread "Sub 35, few programme questions" )


1) After clicking "subscribe button" change "usercp2.php" to "usercp.php"

https://www.time-to-run.com/forums/usercp2.php?action=addsubscription&tid=5625&my_post_key=c33062b3f88dbb982b0feb6731c2b473

https://www.time-to-run.com/forums/usercp.php?action=addsubscription&tid=5625&my_post_key=c33062b3f88dbb982b0feb6731c2b473


It will take you to subscribe page. Before clicking "Subscribe to Thread", you have to select Inspect option (I am using Chrome - right click -> Inspect) and you have to change "usercp2.php" to "usercp.php" in Inspect window:

<form action="usercp2.php" method="post" name="input">
<form action="usercp.php" method="post" name="input">

It is a hassle, but ...


PS: You can erase or move  the thread (@TheEd) as it is not related to running ...





]]> Hi,


I notice (and others) there is a problem with thread subscription.

The solution is described on (forum admin only):

https://community.mybb.com/thread-223732.html



I also managed to subscribe to thread using a little workaround (Example for latest thread "Sub 35, few programme questions" )


1) After clicking "subscribe button" change "usercp2.php" to "usercp.php"

https://www.time-to-run.com/forums/usercp2.php?action=addsubscription&tid=5625&my_post_key=c33062b3f88dbb982b0feb6731c2b473

https://www.time-to-run.com/forums/usercp.php?action=addsubscription&tid=5625&my_post_key=c33062b3f88dbb982b0feb6731c2b473


It will take you to subscribe page. Before clicking "Subscribe to Thread", you have to select Inspect option (I am using Chrome - right click -> Inspect) and you have to change "usercp2.php" to "usercp.php" in Inspect window:

<form action="usercp2.php" method="post" name="input">
<form action="usercp.php" method="post" name="input">

It is a hassle, but ...


PS: You can erase or move  the thread (@TheEd) as it is not related to running ...





]]> <![CDATA[Revisiting the 10k programs again]]> https://www.time-to-run.com/forums/Thread-Revisiting-the-10k-programs-again Wed, 27 May 2020 20:17:59 +0000 wookie]]> https://www.time-to-run.com/forums/Thread-Revisiting-the-10k-programs-again Hope you've been doing well! Wow, just looked back and I was last here 8 years ago! Sheesh. Been a longer time than I thought! Did my first 21km around the time of my last postings, looking back, that was spring 2012, I ran most of that summer, had a plan for the winter season to run/play hockey but not sure what happened.

I had patella issues, I quit hockey for 2 years 2013-2015 as my back was bothering me a lot. I've pulled my groin plenty of times since. I've also gotten married (2013), have two kids ages 6/3 (2014, 2017) and the new dog (from my last thread) is now an old dog (kind of like me). I'm also slower, heavier, wiser... no, I'm not more wise.

Anyway, pandemic caused hockey to shut down and I won't be playing until September at the earliest. So I've been running on average every two days, occasionally taking a two day rest. Can't swim as pool are closed for a long time, haven't been on a bike much.

Logged 241 kms since March 14th. Figured that since I've gotten some mileage in without issue maybe it's time to start doing some more structured / goal orientated planning.

To change the running up a bit and create some pace/hard work I'd been doing a hill day on week 1, 1x5 kms on week 2, hill day week 3, 1x5 week 4. Then I added a 3x2km session (instead of a 1km set) and cycled through the weeks again. I just did a 6x1km session on Sunday. So today (Tuesday) was just going to be a light run day of approx 55 minutes. That's the longest I'm up to. I started with 40-45 min sessions, then went to 45-50, now generally between 50-55 minutes. Don't think I'm ready to do longer than 55 - 60 mins yet.

I'll give you my data on the 6x1km set and my last 3x2km set and you can advise (please and thank you) where you figure I should go from here.

May 9
2.0 kms 4:39 min/km average pace, average HR 155 bpm (recorded a rest period of 1:00 with AHR 121)
2.0 kms 4:41 min/km average pace, average HR 159 bpm (recorded a rest period of 1:24 with AHR 132)
2.0 kms 4:45 min/km average pace, average HR 163 bpm (rest period on watch failed)
1.08 kms cool down, 6:52 average pace, average HR 136

May 18th I did my hills

May 25

1.5 kms warm up, 6:42 pace, average HR 126
1.0 kms 4:30 min/km average pace, average HR 158 bpm (recorded a rest period of 1:00 with AHR 140)
1.0 kms 4:25 min/km average pace, average HR 163 bpm (recorded a rest period of 0:50 with AHR 125)
1.0 kms 4:49 min/km average pace, average HR 163 bpm (recorded a rest period of 1:20 with AHR 130)
1.0 kms 4:38 min/km average pace, average HR 164 bpm
1.0 kms 4:28 min/km average pace, average HR 157 bpm (recorded a rest period of 1:14 with AHR 144)
1.0 kms 4:24 min/km average pace, average HR 169 bpm (recorded a rest period of 1:16 with AHR 143).
0.66 kms cooldown, 7:08 average pace, average HR 142 bpm

There was some strong wind gusts which I think impacted my 3rd and 4th more than the others.

Rest periods average 1-2 mins as my watch crashes on reset sometimes and is acting weird. Sometimes I get 30 seconds rest while my watch crashes before I start recording my rest period, which messes up my AHR in the rest period (lower).

By the time you read this I'll have done a 55 min run on Wednesday May 27th.

I have no races planned (could do one on my own) as there will likely be no running events for the entire summer of 2020.

Thanks, hope you're keeping well!

]]> Hope you've been doing well! Wow, just looked back and I was last here 8 years ago! Sheesh. Been a longer time than I thought! Did my first 21km around the time of my last postings, looking back, that was spring 2012, I ran most of that summer, had a plan for the winter season to run/play hockey but not sure what happened.

I had patella issues, I quit hockey for 2 years 2013-2015 as my back was bothering me a lot. I've pulled my groin plenty of times since. I've also gotten married (2013), have two kids ages 6/3 (2014, 2017) and the new dog (from my last thread) is now an old dog (kind of like me). I'm also slower, heavier, wiser... no, I'm not more wise.

Anyway, pandemic caused hockey to shut down and I won't be playing until September at the earliest. So I've been running on average every two days, occasionally taking a two day rest. Can't swim as pool are closed for a long time, haven't been on a bike much.

Logged 241 kms since March 14th. Figured that since I've gotten some mileage in without issue maybe it's time to start doing some more structured / goal orientated planning.

To change the running up a bit and create some pace/hard work I'd been doing a hill day on week 1, 1x5 kms on week 2, hill day week 3, 1x5 week 4. Then I added a 3x2km session (instead of a 1km set) and cycled through the weeks again. I just did a 6x1km session on Sunday. So today (Tuesday) was just going to be a light run day of approx 55 minutes. That's the longest I'm up to. I started with 40-45 min sessions, then went to 45-50, now generally between 50-55 minutes. Don't think I'm ready to do longer than 55 - 60 mins yet.

I'll give you my data on the 6x1km set and my last 3x2km set and you can advise (please and thank you) where you figure I should go from here.

May 9
2.0 kms 4:39 min/km average pace, average HR 155 bpm (recorded a rest period of 1:00 with AHR 121)
2.0 kms 4:41 min/km average pace, average HR 159 bpm (recorded a rest period of 1:24 with AHR 132)
2.0 kms 4:45 min/km average pace, average HR 163 bpm (rest period on watch failed)
1.08 kms cool down, 6:52 average pace, average HR 136

May 18th I did my hills

May 25

1.5 kms warm up, 6:42 pace, average HR 126
1.0 kms 4:30 min/km average pace, average HR 158 bpm (recorded a rest period of 1:00 with AHR 140)
1.0 kms 4:25 min/km average pace, average HR 163 bpm (recorded a rest period of 0:50 with AHR 125)
1.0 kms 4:49 min/km average pace, average HR 163 bpm (recorded a rest period of 1:20 with AHR 130)
1.0 kms 4:38 min/km average pace, average HR 164 bpm
1.0 kms 4:28 min/km average pace, average HR 157 bpm (recorded a rest period of 1:14 with AHR 144)
1.0 kms 4:24 min/km average pace, average HR 169 bpm (recorded a rest period of 1:16 with AHR 143).
0.66 kms cooldown, 7:08 average pace, average HR 142 bpm

There was some strong wind gusts which I think impacted my 3rd and 4th more than the others.

Rest periods average 1-2 mins as my watch crashes on reset sometimes and is acting weird. Sometimes I get 30 seconds rest while my watch crashes before I start recording my rest period, which messes up my AHR in the rest period (lower).

By the time you read this I'll have done a 55 min run on Wednesday May 27th.

I have no races planned (could do one on my own) as there will likely be no running events for the entire summer of 2020.

Thanks, hope you're keeping well!

]]>