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10K in 7 weeks...PR quest

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10K in 7 weeks...PR quest

Post  Peg Coover on Wed May 30, 2012 5:32 pm

So, there is a local 10K in my hometown the weekend I go back for my 30 year HS class reunion. It's in about 7 weeks. I want to try to get under 54:29, my PR set back in 1988! Looked at HH Intermediate plan:

[img][/img]

Any other suggestions?

I ran a 55:13 in mid April this year. My most recent event was a half marathon, 2:04:47 about a month ago. I've been maintaining since then.
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Re: 10K in 7 weeks...PR quest

Post  Michele "1L" Keane on Wed May 30, 2012 8:36 pm

It looks pretty ok, but I wonder why he has the tempo and speedwork runs on back to back days? I would have probably done them as Tues and Thurs., but I don't train much differently from a 10K to a half, so I would have mixed up the speed intervals with everything from 400s to miles and probably done 10-12 mile long runs. That is just me however.
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Re: 10K in 7 weeks...PR quest

Post  mul21 on Wed May 30, 2012 10:44 pm

@Michele "1L" Keane wrote:It looks pretty ok, but I wonder why he has the tempo and speedwork runs on back to back days? I would have probably done them as Tues and Thurs., but I don't train much differently from a 10K to a half, so I would have mixed up the speed intervals with everything from 400s to miles and probably done 10-12 mile long runs. That is just me however.

Exactly what I thought. I got some brochure in my race packet at the SF10 last weekend that had a similar plan in it with tempo/intervals back to back and didn't think it made much sense then either.

I would definitely separate the hard days with an easy day so you're getting the benefit of the faster stuff and you don't end up injured. Also, with 2 days of speed work, one of them being tempo, which should be approaching your 10K race pace, I would skip the pace runs on the weekend.
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Re: 10K in 7 weeks...PR quest

Post  Mike MacLellan on Thu May 31, 2012 12:53 am

Is it really suggesting that you do a total of 3 miles at your 1 mile max pace just 10 days before the race? That seems silly.
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Re: 10K in 7 weeks...PR quest

Post  Chris Coleman on Thu May 31, 2012 9:02 am

@Mike MacLellan wrote:Is it really suggesting that you do a total of 3 miles at your 1 mile max pace just 10 days before the race? ...
I don't think so. Hal seems to have mixed up miles and metres. The session you're referring to seems to be 12 times 400 metres at (race) pace. At least, that's my guess.
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Re: 10K in 7 weeks...PR quest

Post  Mike MacLellan on Thu May 31, 2012 9:34 am

I'm seeing 12 x 400m at mile pace. If it's race pace, that seems way too conservative, even pointless, given the tempo and race pace runs just days before/after this workout.
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Re: 10K in 7 weeks...PR quest

Post  Chris Coleman on Thu May 31, 2012 1:29 pm

@Mike MacLellan wrote:I'm seeing 12 x 400m at mile pace. If it's race pace, that seems way too conservative, even pointless, given the tempo and race pace runs just days before/after this workout.
Yeah. You must be right! But it looks pretty savage for an Intermediate plan. I don't have a problem with a hard session a week and a half before a 10K, but you'd want to be pretty dedicated and with a good base to do this one.

AND it's the day after a SIXTY-MINUTE Tempo run. I know Hal's Tempo runs are gentler than others, but it still seems a bit much.


Last edited by Chris Coleman on Thu May 31, 2012 1:36 pm; edited 1 time in total (Reason for editing : Added bit about preceding day.)
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Re: 10K in 7 weeks...PR quest

Post  Chris M on Thu May 31, 2012 3:23 pm

@Chris Coleman wrote:
@Mike MacLellan wrote:I'm seeing 12 x 400m at mile pace. If it's race pace, that seems way too conservative, even pointless, given the tempo and race pace runs just days before/after this workout.
Yeah. You must be right! But it looks pretty savage for an Intermediate plan. I don't have a problem with a hard session a week and a half before a 10K, but you'd want to be pretty dedicated and with a good base to do this one.

AND it's the day after a SIXTY-MINUTE Tempo run. I know Hal's Tempo runs are gentler than others, but it still seems a bit much.

I actually think that's a good workout 10 days pre-race. Its way way easier than McMillan's 3 x 2 mile at 10k pace workout. That is an absolute bear of a workout and what McMillan claims is the "best ever 10k workout". 400s at mile pace doesn't seem as hard to me at that. 12 is a lot, that's true. I like that the workout is sub-race pace running. Doing work at 1 mile up to 5k pace is great in the weeks leading up to the 10k. It will make 10k pace so much easier. To be a little more conservative, I might do that 12x400 in sets of 4 with them being done at 5k/3k/1 mile pace.
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Re: 10K in 7 weeks...PR quest

Post  mul21 on Thu May 31, 2012 3:30 pm

@Chris M wrote:
@Chris Coleman wrote:
@Mike MacLellan wrote:I'm seeing 12 x 400m at mile pace. If it's race pace, that seems way too conservative, even pointless, given the tempo and race pace runs just days before/after this workout.
Yeah. You must be right! But it looks pretty savage for an Intermediate plan. I don't have a problem with a hard session a week and a half before a 10K, but you'd want to be pretty dedicated and with a good base to do this one.

AND it's the day after a SIXTY-MINUTE Tempo run. I know Hal's Tempo runs are gentler than others, but it still seems a bit much.

I actually think that's a good workout 10 days pre-race. Its way way easier than McMillan's 3 x 2 mile at 10k pace workout. That is an absolute bear of a workout and what McMillan claims is the "best ever 10k workout". 400s at mile pace doesn't seem as hard to me at that. 12 is a lot, that's true. I like that the workout is sub-race pace running. Doing work at 1 mile up to 5k pace is great in the weeks leading up to the 10k. It will make 10k pace so much easier. To be a little more conservative, I might do that 12x400 in sets of 4 with them being done at 5k/3k/1 mile pace.

Of course you think that's easy. You take a smoke break between each repeat! affraid
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Re: 10K in 7 weeks...PR quest

Post  Mike MacLellan on Thu May 31, 2012 3:36 pm

Which reminds me of my lifelong goal:

1. Find a local 5k with a really soft field.
2. Sign up for said race, train to easily beat the course record by 2min.
3. Chain-smoke the race itself.
4. Finish with a beer.
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Re: 10K in 7 weeks...PR quest

Post  Peg Coover on Thu May 31, 2012 9:06 pm

OMG! Somehow I posted the ADVANCED plan! EEK!

How does this look for Intermediate, and for my chances of getting a PR!?

[img][/img]
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Re: 10K in 7 weeks...PR quest

Post  mul21 on Thu May 31, 2012 11:00 pm

That looks more reasonable, but I'd probably bump up the weekend long runs from the get go.
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Re: 10K in 7 weeks...PR quest

Post  Jerry on Fri Jun 01, 2012 10:13 am

Here are my thoughts, since you are at a very good shape:

1. Maintain a 90 minutes long run every week to keep aerobic capability.
2. Then I will largely look at your training background.

If you have been Tempo in your prior training cycle,

do VO2Max interval once a week. That means 3-5k pace, 400 - 1600meters, you will have to pick based upon your training history and comfort.

Otherwise, Tempo once a week. Tempo is the most important speed work.

If you can only handle one hard workout a week, fill in the rest of week with runs. Very Happy

Otherwise, keep reading:

If you have chosen VO2Max interval above,

do pace run once a week. 10k is hard. Knowing the pace is critical, especially the first half-1 mile.

If you have chosen Tempo above,

do VO2Max once a week.

If you still have extra, throw in some easy pace runs in the days you feel good, fill in the rest of week with runs. Very Happy
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Re: 10K in 7 weeks...PR quest

Post  Mike MacLellan on Fri Jun 01, 2012 11:57 am

If you really want to cross-train to reduce injury risk, I'd switch that to Mondays with the strength training (which is optional, anyway; I'd probably replace it with core work). That way you'd have a 2-day block of pace(Sat)+long(Sun), cross-training (easy, light, 30-60min), then a 3-day block with your two aerobic runs and 1 speed day. It's making your week slightly top heavy, but it's probably better for reducing injury than starting with the cross-training and running 5 days after that.
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Re: 10K in 7 weeks...PR quest

Post  Peg Coover on Thu Jul 19, 2012 11:41 am

So my goal 10K is this Saturday, with high temps predicted to be 105! EEK!

Anyway, looking back at this thread, for some reason I cut off the Sunday "long run" workouts. The one I followed had a peak of 8 miles.

Here is what my last few weeks looked like, from this week going backwards in time:

Week 7: 3, 4, 5X400, rest, rest, 10K (coming up!)
Week 6: 4.5, 9, 4, 5, 5
Week 5: 5.5, 7, 10K race, 6
Week 4: 3, 4, 4, 5K race
Week 3: 8x400, 3, 4.25, 5.25, 3.25
Week 2: 8x400, 3, 5.5, 9, 4
Week 1: 4.2, 4, 4.8, 3, 9
Week 1: 8, 4, 3, 5, 5, 5

I ran 26:30 in the 5K, disappointed in that time but it was super humid--started at about 8:12 pace and fell off each mile.

I ran 57:11 in the 10K, again, not my best but it is a challenging course with hills in the first half--that was a course PR.

So....I'm not sure my race plan. I am thinking I should try to start just a bit slower than goal pace, then step it up. I worry about starting too fast--that always equates to disaster.

My goal is under 54:29. I ran a 55:13 in April but it was much cooler!


Last edited by Peg Coover on Thu Jul 19, 2012 12:23 pm; edited 1 time in total
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Re: 10K in 7 weeks...PR quest

Post  Julie on Thu Jul 19, 2012 11:46 am

Just be careful and drink plenty. The heat and humidity are horrible right now. I hope it goes well.
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Re: 10K in 7 weeks...PR quest

Post  Michele "1L" Keane on Thu Jul 19, 2012 1:32 pm

Good luck, Peg, and remember to adjust for the weather as everyone else will be as well!
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