The Sub-40-10k help and advice thread
108 watchers
Oct 2020
10:14pm, 18 Oct 2020
4,396 posts
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clare1976
(The last session on the Macmillan plan on the link in the sidebar!)
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Oct 2020
10:19pm, 18 Oct 2020
32,040 posts
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SPR
I'd have thought progressive runs or tempos would be more appropriate with three weeks out for specific work. If you want to actually work on speed (relative), do faster than 10k pace in intervals, so 3-5k. |
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Oct 2020
10:27pm, 18 Oct 2020
32,041 posts
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SPR
That link doesn't work for me.
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Oct 2020
7:13am, 19 Oct 2020
10,274 posts
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chunkywizard
SPR, can you recommend a progressive or tempo session?
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Oct 2020
8:33am, 19 Oct 2020
12,338 posts
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larkim
How about this mini-plan to crib from? Intended to be a 4 week multi-distance top up. from P&L's advanced road racing I think. fetcheveryone.com/training-plan-view.php?id=506 |
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Oct 2020
8:38am, 19 Oct 2020
32,044 posts
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SPR
I think this is the McMillan page referred to previously. The buildup is of note as the final workout is mainly about confirming fitness: mcmillanrunning.com CW - idea is to run around the distance at a good pace so 10k at threshold pace or a little faster. Progressive |
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Oct 2020
8:42am, 19 Oct 2020
32,045 posts
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SPR
Progressive 6-8 miles finish strong.
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Oct 2020
1:59pm, 21 Oct 2020
10,307 posts
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chunkywizard
Did 10K progressive today and whilst I maintained the pace o.k. it really wasn't as easy as it should have been. 1) 1km - 5:11(5:11/km) 114/125bpm 52cal 2) 1km - 4:55(4:55/km) 122/133bpm 55cal 3) 1km - 4:48(4:48/km) 130/136bpm 60cal 4) 1km - 4:44(4:44/km) 134/139bpm 61cal 5) 1km - 4:38(4:38/km) 137/143bpm 61cal 6) 1km - 4:35(4:35/km) 141/145bpm 61cal 7) 1km - 4:28(4:28/km) 145/149bpm 62cal 8) 1km - 4:26(4:26/km) 148/151bpm 63cal 9) 1km - 4:19(4:19/km) 150/153bpm 62cal 10) 1km - 4:14(4:14/km) 152/157bpm 61cal |
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Oct 2020
2:33pm, 21 Oct 2020
12,357 posts
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larkim
Lovely progression! I don't care what the pace is, progression to finish anywhere near close to target race pace isn't easy and doesn't feel as comfortable as you might want to expect from the outset. Interesting that the pace progression from 4:28 to 4:14 of 14s only cost 7bpm, whereas 4:48 to 4:35 cost 11bpm. How much did you have to "game" the progression? I played around with one last week where I was effectively having to swap from 7m20 pace up to 8m30 pace for the final few steps and strides to keep the data looking sweet, which is definitely *not* the right way to do things, but was caused clearly by my inability to monitor a smooth pace progression. Then I ended up in a cycle where I'd finish one mile slowly, have to speed up a little then go too fast, then back off etc throughout the first quarter of the mile until I hit a more stable pace. I tend to watch the average lap pace to keep this under control, but perhaps instead I should be using "instant" pace better (though I don't trust that) or a data field which represents pace for the last 30s or so. |
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Oct 2020
2:51pm, 21 Oct 2020
10,309 posts
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chunkywizard
I didn't game it to much. I use 2 data fields on my 845, a 15s smooth pace (CIQ) and then lap pace and I was within 4-5secs of target pace at all times. I aimed to start at 5:00/km and drop 5s/km ever Km so, apart from the warm up Km) I was within 2secs for all Kms. It was the HR that was of most concern as 152 (88% of max) for 15secs off of target race pace is way too high IMO.
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