10k 40min Program - Weeks Three and Four 

Posted by Nick Sunday, January 22, 2012 7:38:00 PM

The middle third of the 10k program have gone really well.  Its been crunch-time in the program - the time to lay down the hardest training before easing off before the actual 10k attempt in 2 weeks. 


The last two weeks have coincided with a return to work for 2012, and many of the runs have been done in the heat and humidity of the day which tends to elevate the pulse pretty high.  The Tuesday 'track' session have actually been run around Wharf 10 at Pyrmont (the wharf complex where the tall ship James Craig is moored) - I've mapped out 200m, 400m and 800m routes with appropriate recovery distances around the wharf complex, and the wooden wharf surface is particularly nice for speed work.  The pedestrian access around the wharf is nice and wide, making it possible to zip by other runners and walkers without the risk of a collision.


The day-by-day training sessions are below.  I've completed every training session (and have thrown a few extras in two boot), and all speed sessions have been completed faster than the advised time to crack 40 minute 10k.  I've also been easing back on the food to drop a kilo or two (apparently every kilo you loss makes you about 3s per kilometer quicker), and this has made some of the sessions really hard with low glycogen levels. My peak racing weight is around 73kg, and I aim to be around 75kg for the crack at the sub-40.


Mon 9
12km easy (lunch) - 5.06 pace, 154bpm average


1hr weights (pm)

Tue 10
6 sets 800m with 400m recovery (lunch)
(3.00, 3.02, 2.58, 3.02, 3.07, 3.07) - 3.03 average


Very hot and humid - pulse maxed out at 188bpm.  Dead afterwards - very hard


Wed 11
10km kayak (am)

Thu 12
16.5km long trail run

5 sets: 10 chins, 10 leg lifts, 20 pushups

Fri 13
15km easy (5.10 average pace, 158bpm average) - hilly and hot lunch run

Weight: 76.5kg

Sat 14
11x200 with 200 jog recovery. All 200's run at 10 sec faster than 10km pace (38sec)

41, 39, 38, 37, 36, 38, 38, 37, 39, 38, 36 (pushed it hard - pulse maxed out at 194bpm)

Sun 15
60min stationary bike (AM)

Mon 16
12km easy run (lunch run - 4.44 pace, 159bpm average)


1hr weights (pm)


Tue 17
10x 400 @1.28 followed by 200 easy jog recovery

(1.21, 1.30, 1.25, 1.28, 1.27, 1.27, 1.27, 1.28, 1.27, 1.27) - 1.26.7 average


Hot and humid again - pulse maxed out at 188bpm

Wed 18
70min kayak

Thu 19
5 sets: 10 chins, 12 leg lifts, 20 pushups

12km easy (4.53 pace, 159bpm average)

Fri 20
4km @ 4.14 pace -> 1km easy -> 3km @ 4.15 pace, 1km warm-up and cool-down. 

Wanted 8km at 4.15 but blew up @ 4km - pulse 182.  No energy in legs
Weight: 76kg

Sat 21
200m with 200m recovery - 37, 38, 37, 37, 36, 32, 33, 32.  Walk recovery on last 2 200m recoveries to get max leg speed

Sun 22
16.5km long trail run

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