5k PB // 10k Training Block

After last week’s head-cold base-training derailment, I was eager and excited to get into my 10k training block.  To start things off I wanted to set a bench-mark time to dial in the paces for any interval, or tempo runs. 

As the last week of my base training schedule was waylaid by a head cold, I decided to head out for a 5k for time rather than the 13 miler I had originally scheduled. I was excited to see if could put a dent in my 5k personal best of 24:25 set way back in 2011, and hopefully improve on the 25:01 I ran earlier this year. 

Waking up with a head cold hangover and a head full of phlegm is not the best method before a 5k for time. But there is no day off on race day, so there shouldn’t be a day off on any other day. After an easy warm-up, going through all the motions, I took a deep breathe and went for it. 

First mile down the road was a rapid (in my opinion) 7:20, followed by a pair of 7:28s around the park, fortunately it was a rainy Sunday morning and there was no one to dodge on my loops. This wasn’t an official 5k run, it hasn’t been measured or approved by any organisation, so it remains up for debate on exactly how long it took me to run the remaining 0.11 of a mile. 

According to Strava(obviously looking for kudos) it took 40 seconds. Nike Run Club is convinced I took 44 seconds, and if I go based on Smashrun it took me 1:30. 

No mater which app or website we use for the results, I definitely ran a PB on Sunday by at least a minute. In my head I’m sticking with the middle road and claiming 23 minutes flat. It’s a nice, pretty, whole number that is easy to remember. Now with my shiny new PB and my paces for my 10k training block at hand, it’s time to start working towards by first ‘A’ race of 2018. 

With my shiny new PB and my paces for my 10k training block at hand, it’s time to start working towards by first ‘A’ race of 2018. 

I was originally going to use Hal Higdon’s 10k Advanced Plan for an 8 week training block, but I didn’t think there was enough volume in the plan to really get the strength and endurance I needed. Especially as the max weekly volume doesn’t go above 40 miles. 

After looking around and trying to find a plan I liked, I’ve decided to follow the Brooks 10k Advanced Plan. I’ve had success with Brooks training plans in the past, and the basic structure looked solid to me. After a few modifications (moving the long run to a Sunday, and adding in an easy run instead of a rest day) the weekly mileage will average between high 40s and mid 50s, much better in my opinion for building strong legs. An additional benefit is that the workouts on Tuesday and Thursday line up neatly with the Hanson’s Marathon Training that I’ll be using after this training block. 

So here we go, first workout tonight – looking forward to it!