6 Days, 3 10K's

[Thommo23]

So I finished my personal challenge of 3 x 10Ks in a week this morning - even managed it a day early. For context, I have never run more than one 10K in a week before.

Got up each morning around 5:30, had some coffee and set out on the same route which covers the middle 4K around regents park - just as the sun is rising . Back before 7am ready for the working day.

1st 10 - 63min - faster than I had intended but a really nice run. Gave me a lot of confidence about the rest of the week, but in all honesty, I knew I had to slow down a little.

2nd 10 - 68min - this was a really nice pace for the distance and considering I ran the second only 48 hours after the first, it was needed. Also managed 90% of this run in heart zone 2 - which felt great (normally I am mainly in zone 3).

3rd 10 - 69min - Again really nice pace, set out a little earlier for this one and the first 4K was in the dark, but because of the last one, I felt confident I knew what to do.

What I learnt - Stretching is key, even on rest days and at regular intervals throughout the day. I was really worried about pulls/strains with this challenge, but keeping everything flexible meant I came out the other side with no problems. Legs actually feel great now.

Hydration - Again, even on rest days, getting 3-4L of water in me meant I had fresh legs each run.

Pace - If I had pushed for c.60 mins each time I think I would have failed this - slowing right down and aiming for a c.7min/km pace made this much easier.

No I know I can do this, I will be running this more regularly.

[Grannyhugs Graduate10]

Fantastic effort, what a great challenge to set yourself and lots of things learnt. Brilliant effort. Happy running 🤗

[John_W Graduate10]

Well done

About that heart rate and Zones 2 and 3. I assume that's a 5 zone model you're referring to? if so, then Zone 3 should be reserved for your 'best (race) efforts' - it's referred to as the 'grey zone' where you gain least benefit.

From a training point of view, try and stick to Zone 1 (warm-up) and then 2 (jogging/running) as much as you can for the majority of your runs.

You'll be amazed at how much difference it makes to your eventual 'race' pace.

[Thommo23 Graduate10 in reply to John_W]

Yeah I think I have previously been pushing too hard and spent too much time in zone 3. Zone 2 runs have felt better and I have recovered much quicker too.

[nowster Graduate10]

Well done! I'm now doing multiple 10km runs in a week too. It's surprising how quickly they become routine.

Don't worry about the pace. Just putting the miles on those legs is what will help.

What I'd suggest now is to cut back a little on the distance and maybe do a shorter slow/fast intervals run once a week, just to add some balance between speed and endurance.

[damienair Administrator]

Very well done and super running. Congratulations on completing this challenge.