Winter 25/26 - 10k Training Week 2

Finally back on track after a few weeks of taper / illness affected training. It's felt like it would never stabilise but a solid session on Sunday was just what the doctor ordered.

The plan this week is to continue with the build. Back to group training on Tuesday and benchmark some paces. Ideally confirm 16.45 pace for 5k and 35 flat pace for 10k.

This week requires some moving around as we have a few things going on so I'll put a rare Monday run in and possibly need to go slightly longer for my long run.

Monday 23rd February

Weigh in 64.9 kg.

Weight is now stabilising into the 64.xx range. It's been a long steady drop but I am in target range now where I'd like to be when race fit. From 67.xx in November to 66.xx in December I am now about right.

Recovery run. Ended up feeling pretty bleugh after a late morning meeting and getting out later than expected. Fuel was not quite right but it was what it was. Dropped it to 7 miles @ 8.08/mm for 128 bpm. Good numbers but felt pretty ropey especially in the wind and on the hill.

Need to get some good food in and rest up. 62 miles in the past 7 days so unsurprising to feel tired. Go again tomorrow and ideally recovery Wednesday BUT I do feel I need to get some rest in so I'll make that call on Tuesday evening after training.

Tuesday

Weigh in 65.5 kg. Bleugh, too much salt yesterday.

Achy today, as expected off 7 straight days and 62 miles. Will not shakeout today but no real reason not to hit Eddy tonight. Glutes are mega tight - possibly speedwork, possibly rehab so will run under caution but think tomorrow will def be a rest day!

Need to stretch out my back and upper hips later this afternoon. Feel tight there and that's probably causing issues.

Tonight should give me good feedback on tired legs. Think Sunday is a good indicator of 3k pace (5.10/mm) so threshold, 5k & 10k would be good.

Session - back to Eddy for first group session in a while. Session plan is 5 x 2km off short walk back (90 ish) @ 10k pace.

Solo tonight. James was late starting and Matt & Andy were ripping shorter reps.

Session went 6.47, 6.53, 6.54, 6.57, 6.54 (all 1.25 miles so slightly longer)

Started slightly quick but have to say 3 reps in and I was just in a groove with that pace. 4th rep hit traffic on the slow turn and wasted a bit with evasive manoeuvres but overall that was a really good session. Hit km marker between 3.20 and 3.26 and average was probably 3.22 so pretty much 5k pace.

Recovery was a little longer but again, just feeling out some pace work at the minute.

HR was 155/163 - 161/166 - 159/163 - 160/163 - 161/163

That is very, very efficient work. Maybe 5 miles rather than 10k pace but not a million miles off. Pace felt comfortable. Was aware I was pushing but did not feel in trouble. Average of 5.30/mm. Main thing at that pace is just retaining focus for 34 and a half mins!

Need more time at effort for that to be 10k. It's just conditioning. I would say that making 5.30 pace 10k target is going to pay off especially coming from a threshold background rather than speed.

Wednesday

Aaaaanddd rest ! Total rest today. 8 day spin and legs need to come back now. Actually not so bad this morning. Rehab last night at 10pm, that needs to keep happening - the rehab not the late start! But feel pretty good and not too beat up.

64.7 miles in past 7 days so big build there with decent amount of quality. Afte the shit show being ill last few weeks this is perfect. Pace is improving throughout as the weather picks up.

Have visions of 2023 where I did similar sessions at similar paces. That year I was  very race fit from 800m to Parkrun, this season I am completely un-raced and coming from a threshold vs speed background so it will be interesting to compare.

Feeling stronger but need to stay patient holding off the quick stuff as not looking to push that until post Thorney.

Def feel sub 17 shape is no issues after last night. Just need conditions plus legs to show up. Sub 35 is going to be the target if the weather plays ball at Thorney. I am still targeting 5.40 pace just to keep it realistic but if all is well then 5.30 pace does feel close to home at the minute with lots of time to go.

Patience is key at the minute. Lost races feel like getting me chasing them back but I need to just stick to the plan. Podium as a rust buster, Thorney to try and get the England vest, Battersea to close out a target 5k getting close to where it needs to be. After that the focus will be entirely on that elusive sub 16 for 5k !

Thursday

Busy day getting sorted. Plan tonight is Eddington (track closed) and I'll do Andy's 1km rep session with him. More 10k pace keeping relaxed on the cards will get that strength up for Thorney.

Weather picking up from here and looking pretty good for race block. Fingers crossed arrive in ok shape this time! Still debating a hit out indoors over 3000m on 7th March. Highly unlikely but I'll see how things pan out.

Getting twitchy waiting on races, just wish I had one recent one under my belt!

Session - threshold with Andy. 14 x 600 off 45. Felt really easy (as it should) lots of conditioning from this. Target was around 2.06. Started with a 2.08 and then bang on 2.05 - 2.06 for the rest. Felt really comfortable at that pace, even with a big headwind tonight.

Another 8.4km of 10k pace work in the bag. Legs pretty beat up afterwards so need to be sensible tomorrow. Plan is 6 recovery but I'll see how they are first thing.

Garmin predictor says 17.00 for 5k after that so a decent step up! Pretty confident of a bit more than that but it'll be nice to get one in the bag in a few weeks.

Friday

Weigh in 64.9 kg. Better.

Ouch, legs are in a horrific state! Still planning to run today but i'll go very very easy on them and try to shakeout the aches. Decent weekend coming up so need them to feel good for that.

Rehab later today as well, keep the niggles at bay. If legs feel shocking in first 5-10 mins today I'll switch to gym bike and just roll out and try and loosen them off.

Specific conditioning at 10k pace is missing so even though yesterday felt controlled the legs are not quite used to it. Good sign.

Run - felt so tired today. Ran super easy but felt beat up. Possibly not enough sleep or 3 sessions since Sunday took their toll. Either way that was a slog! 5.2 miles @ 9.08/mm @ 121 bpm.

Glad I got something done but feel absolutely knackered afterwards. Need a seriously big sleep tonight and loads of good food.

Saturday

Early start to drop Sawyer in to work. Straight out the car and on with it. Felt bleugh for the first 4-5 miles today. Heavy and unresponsive. Came a bit more to life at half way then just felt better as it went on. 12 miles @ 7.29/mm @ 138 bpm.

Much better than yesterday, pace acceptable and coming more to life. Should be close enough to 55 miles for the week, 3 sessions in 5 days really took their toll.

Main thing now is getting on top of everything and back towards that feeling that everything is chill. Just a few aches and pains. Weather is hit and miss too, was non stop drizzle today. Summer can't get here quick enough.

Sunday

Better again but still feeling tired.

Met Dan at Northstowe, mile easy and into the 6 x mile off 60 session. Aim is LT1 for this one, relaxed and feeling good. From the off the legs are heavy and unresponsive but still better than they have been.

6.08, 6.07, 6.00, 6.05, 6.03, 5.58 

HR all under LT1 avg but hit LT2 right on the finish of last rep into a decent headwind. 

Session was all under control, bit windy but pace felt pretty easy and no stress today. Legs improving off the work. 

53.7 miles for the week. Slightly under target but was so tired on Friday I couldn't muster the extra effort. Still a very good week of a lot more quality than I have put in recently. That's 4 sessions since last Sunday and nearly 18 miles of threshold this week alone.

Average pace for the week of 7:28/mm is solid.

Feeling stronger. Need to get back into the rehab routine. A little concern with left hip area so back to basics with that. Garmin says 16.57 current 5k fitness which feels close to the money. Would be nice to bring that down to 16.45 by Podium which would be the A target.