40min 10km

A place for participants to share personal training logs, as well as training plans and ideas. These discussions are open to runners of ALL levels.

Moderators: Moderator, Global Moderator

Post Reply
mukis
Newbie
Newbie
Posts: 9
Joined: Sat Dec 15, 2012 6:46 am

40min 10km

Post by mukis » Sat Jun 29, 2013 11:07 am

Hi all,

I take from the 38min 10k of previous weeks, as I more or less have same objectives and same times: i come from 41mins and would like to go towards the 40 mark or at best just break the 40's.

In any case i just wanted to elaborate on that reflecting on rec times.

If am doing some weekly interval work such as 12*400, then 8*600, then 6*800, 5*1000, 4*1,200, 3*1600, 3*2000s, 3*3000 tests/race etc... what would be the rec time?

I tend to use a rec. time of 1.30, 1.40, 2, 2.15, 2.30, 2.45, 3, bearing in mind that i follow race paces as per tinman calculator...sometimes i tend to run faster but do try not to be ahead of the clock.

any ideas on how to tweak rec times in different stages of the season? eg.: I would use these rec times now I am working out looking forward to  autumn season (and it is awfully hot from 9AM on), so I am more or less 2 months away and can take it really slowly and build added strength and velocity as well. Once i get closer to the objectives, I was thinking of running the splits at CV paces for the objective time rather than 5k race pace and reduce rec. times to build stamina.

Now, if all I previously stated makes sense, how far could i go at reducing rec times? how much could i reduce them in order to improve chin without arming performance/putting too much stress on the training schedule? Would that make sense to just jog 200m between intervals? how about reducing the times of50% instead? just trying to gather ideas here, so do not be too cruel if i'am saying bulls ;)


Thank you all guys!

dkggpeters
Hero Member
Hero Member
Posts: 640
Joined: Mon Apr 02, 2012 3:11 pm

Re: 40min 10km

Post by dkggpeters » Sat Jun 29, 2013 2:28 pm

It depends on what pace you are running the intervals at.  If it is CV intervals which for me is 10K pace then my recovery is generally 1/3 of the duration of the interval so for 1K's I do in 3:30 and do a 200m recovery jog which lasts 1:10 to 1:15. If they are 5K intervals then the recovery can be up to the duration of the interval.  So if I do an 800m in 2:40 I typically do a recovery jog anywhere from 2:00 to 2:30.

As for reducing recovery times I am not a big fan of that as it can lead to making the session too hard.  I like to make my sessions hard but they are more like 95% hard and I could do 1 or 2 more reps if needed.

mukis
Newbie
Newbie
Posts: 9
Joined: Sat Dec 15, 2012 6:46 am

Re: 40min 10km

Post by mukis » Sun Jun 30, 2013 1:56 am

dk, thanks a lot!

dkggpeters
Hero Member
Hero Member
Posts: 640
Joined: Mon Apr 02, 2012 3:11 pm

Re: 40min 10km

Post by dkggpeters » Wed Jul 03, 2013 8:50 am

mukis,  one point that I want to stress is to make sure that you don't run your quality sessions to hard.  I used to think that hammering them would mean that I would get better results.  This only ended up with injuries and burnout.  I have found that a good solid effort that you can sustain week after week is the way to go.  In fact, you should be able to complete the session and hit your paces even in an off day.  Consistency is key and is what will make you stronger and faster.

Tinman
Global Moderator
Global Moderator
Posts: 4283
Joined: Sun Feb 04, 2007 12:02 am

Re: 40min 10km

Post by Tinman » Wed Jul 03, 2013 11:18 am

For sure dk is right: you must be able to repeat your schedule, week after week, if you want to improve over the long-term. Training is NOT racing! Save your hard efforts for the races; meanwhile, perform your workouts with some energy still in the tank when you finish workouts.
Tinman
(coaching available)
Inquire via email:
runfastcoach@gmail.com

mukis
Newbie
Newbie
Posts: 9
Joined: Sat Dec 15, 2012 6:46 am

Re: 40min 10km

Post by mukis » Fri Jul 05, 2013 12:50 pm

hei tin, hei dk, big thanks to both of you.
I messed up last season because i run like hell and missed the important dates...will not do the same error again ;)
thanks a lot for the support!

Clell
Full Member
Full Member
Posts: 106
Joined: Mon May 17, 2010 8:50 pm

Re: 40min 10km

Post by Clell » Mon Jul 08, 2013 2:19 pm

Always some very good advice and training help on The Run Zone.

Post Reply