A faster half marathon – First speedwork and Friday Fun Run returns A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – First speedwork and Friday Fun Run returns
A faster half marathon – Another time trial, PB and my first long run A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Another time trial, PB and my first long run
A faster half marathon – Time trials and low heart rate running A faster half marathon – Time trials and low heart rate running
A faster half marathon – Time trials and low heart rate running
A faster half marathon – Time trials and low heart rate running
A faster half marathon – Garmin Coach setup, benchmark and first runs A faster half marathon – Garmin Coach setup, benchmark and first runs
A faster half marathon - Garmin Coach setup, benchmark and first runs
A faster half marathon – Garmin Coach setup, benchmark and first runs
10K race – Epic Virtual Run 10K race – Epic Virtual Run
10K race - Epic Virtual Run
10K race – Epic Virtual Run
Training for a faster 10K – Tapering with easy runs and speed workouts Training for a faster 10K – Tapering with easy runs and speed workouts
Training for a faster 10K – Tapering with easy runs and speed workouts
Training for a faster 10K – Tapering with easy runs and speed workouts
Review: Aftershokz Aeropex – user experience Review: Aftershokz Aeropex – user experience
Review: Aftershokz Aeropex - user experience
Review: Aftershokz Aeropex – user experience
Training for a faster 10K – A lactate threshold test, speed work and more Training for a faster 10K – A lactate threshold test, speed work and more
Training for a faster 10K – A lactate threshold test, speed work and more
Training for a faster 10K – A lactate threshold test, speed work and more
Training for a faster 10K – Lots of speedwork and running with new gear Training for a faster 10K – Lots of speedwork and running with new gear
Training for a faster 10K – Lots of speedwork and running with new gear
Training for a faster 10K – Lots of speedwork and running with new gear
Training for a faster 10K – Improving cadence and buying new gear Training for a faster 10K – Improving cadence and buying new gear
Training for a faster 10K – Improving cadence and buying new gear
Training for a faster 10K – Improving cadence and buying new gear
My first virtual race – 5K Vestingloop My first virtual race – 5K Vestingloop
My first virtual race - 5K Vestingloop
My first virtual race – 5K Vestingloop

Training for a faster 10K – A lactate threshold test, speed work and more

Race date is getting closer! Just a few more weeks to go and while I’ve taken a break from running for a little over a week to recover a bit from the strain in my neck. It’s definitely feeling a lot better now.

I’ve signed up for a virtual 10K race and plan to run this during the last weekend of May. My current PR is 1:14:19 and I ran it during a 10K race in the beginning of the year. I paced it badly and completely blew myself up. Let’s see what I can do!

Easy run

Just a short easy run to ease myself back to running. Partly on the trails, partly on the road, just happy to be running again. I ran 5K at an average pace of 8:21 min/km.

Lactate treshold test

It’s been over a week since I got the Garmin HRM Run. Today I’m finally doing the lactate threshold test. I’m hoping this test will provide me more accurate heart rate zones to be able to train in the proper zones.
The first part of the workout is a warming up, but since I already did that before starting the workout, I skip most of it. Next up are several sets that increase in effort based on the heart rate recorded by the heart rate strap.

The first 4 minutes I have to really slow myself down to not exceed the heart rate limit it’s giving me. I run at an average pace of 9:45 min/km with an average heart rate of 161 BPM. The next 4 minutes are a slow run for me at 8:45 min/km with an average heart rate of 171 BPM. Now it’s getting harder, the next 4 minutes I’m running at a fast pace of 7:18 min/km at 182 BPM. I know after the next beeps, this run is only going to get harder. The next part is only 3 minutes, but it feels much longer. I run it at an average pace of 6:33 min/km and at an average heart rate of 189 BPM. I didn’t clearly see the message after this part of the workout, probably because I was a bit exhausted, so I just kept running. Am I done? Where is my heart rate target? Do I just go all out? No clue, I managed to run fast for another minute, but then I end the workout. Either I’ll have to do this again, or maybe the workout was over.

Apparently I did it right, a new lactate threshold has been detected: 183 BPM, 7:09 min/km. Do I want to adjust my heart rate zones? Yes, please. That was the goal.

Okay, but what does this information mean? According to the help section of Garmin Connect, I will reach my lactate threshold when my heart rate during activity is 183 BPM and my pace reaches 7:09 min/km. This pace should be approximately my 10K race pace or a little slower. A short calculation tells me this would give me a 1:11:30 10K time, and I’m currently aiming for a 1:12:30 time. Good to know, that gives more confidence as the Garmin Coach confidence level does at the moment.

Long run

Today I wanted to do a 10K run. It’s a warm, but cloudy day with 17°C. I didn’t want to think about a new route so I just went towards my regular 10K route. It goes from my house, via a bridge over the highway, on to the heath land, across the highway again and back either through the sandy wood trails or along a quiet asphalt road that leads to the cycling lane back home. Sometimes I turn it around, but I usually prefer the final part of my run to be in the cooler shades of the woods.

After about 3K I realize that I missed the turn to make this a 10K route and I’m actually running an 8K route. I didn’t want to run just 8K today, so I made a turn somewhere on the heath land to extend my run. I forgot for a moment that it hadn’t been raining much for the last weeks, but was reminded pretty quickly. The road I chose is full of loose sand making it a little harder as intended.

I ran 9.4 km at an average pace of 8:58 min/km. A bit slower as usual, but given the warm weather and the route trouble, I’m pretty satisfied with this run.

Speed repeats

Coach Greg wants me to do 7 + 5 fast intervals, the first 7 should be run at a pace between 6:25 – 6:38 min/km (30 seconds below goal pace), the last 5 intervals are supposed to be done a little faster at 5:57 – 6:10 min/km. I decided to add my own little goal and run each interval faster as the one before.
When I wake up it’s 2°C, a lot colder as it has been lately. Perfect for a nice speed workout. I try to start slow and let the lap alerts tell me how I’m doing. After the first interval the nice lady in my ear tells me I ran it at 6:25 min/km. Now I know what to aim for at the next interval, just a bit faster as this one. There are a few intervals slightly out of sync, but overall I’m happy with this result. Comparing it to my last attempt at the same training a few weeks ago it definitely shows more consistency.

Progression run

Just a short progression run today: 5 minute warming up, 30 minutes at easy pace, 10 minutes at goal pace and a 5 minute cooling down. I start the easy part on the trails in the woods, but quickly head back towards the asphalt cycling lane, the trails are too soft and sandy at the moment. This makes running harder due to the soft ground, but it also makes breathing harder as there is a lot of dust in the air. 

I ran 30 minutes at an average pace of 8:28 min/km and 10 minutes at 6:58 min/km.

Stride repeats

I took a few days off from running as we booked a small wellness getaway in the middle of nowhere. Our rented villa has jacuzzi and sauna in the garden, time to relax.

On Sunday I decided a short run was needed and I found a stride repeat workout somewhere on my schedule. Exploring new routes! I planned a warming up through the woods and found a route back to the road that should lead me there in time to start the strides.

This run definitely felt a lot harder as it should’ve, but yesterday’s alcohol input may have had a minor impact.

Summary
Only two more weeks of training to go until make another PR attempt. Hopefully this one will be a little more successful as the first virtual race I tried. I’m curious to see what Coach Greg still has in store for me. The confidence level provided by the Garmin Coach training plans has been randomly jumping up and down for a while now. The short break I took clearly didn’t help much either. For now it’s in the orange: somewhat confident. Well, okay then.

4 thoughts on “Training for a faster 10K – A lactate threshold test, speed work and more”

  1. Hi there. I’m enjoying your blog, and especially your features on how to choose a garmin coach and the different coaching plans. I couldn’t make sense of that at all on Garmin Connect, but after reading your articles, it made sense and I’m now in my first week of the Half Marathon coaching plan, with Coach Greg, with a goal of completion only. A quick question on this entry. You said “After the first interval the nice lady in my ear tells me I ran it at 6:25 min/km.” Is that the Garmin watch saying that? I’m using a 3HR and mine doesn’t speak to me, it just beeps when it changes from warmup to tempo for example. Or is this because you’re carrying a phone? I don’t carry mine when running, so I wasn’t sure where this voice is coming from, but it would be useful if I could get voice prompts through my bluetooth headphones. Thanks.

    1. Hi Paul! Good to hear my articles were helpful for you. The nice lady in my ear is a functionality on my watch and not related to Garmin Coach. Look for audio prompts in the settings of your watch. It even temporarily overrides the music I’m playing through my phone.
      Greetings, Miriam

  2. Hi Miriam,
    I’m really enjoying reading your blog. I have started the half with Greg.
    What watch did you use to get your lactate threshold? I have the FR 245, and doesn’t seem to have it.

    Kind regards,
    Sean

    1. Hi Sean, I used the Fenix 6S Pro. The 245 is unfortunately not compatible with the lactate threshold test. If you have a chest strap for HR, you could try researching alternative ways to calculate it.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top