Training towards a sub 45 minute 10K in a year

[pit75]

Wednesday: Footie day
I wasn't sure how it will go, because of left hamstring niggles form day before, but after warm-up and one hour play it actually felt better.

Thursday: Easy run
TIME // AVG PACE (min/km) // AVG HR
37:34 // 6:02 // 136
Practically no niggles, so back on track and ready for next sessions.

Friday: Rest day

Today (Saturday): 5k paced run

I ran 12 1/2 400m laps (5000m)., with 3 laps of warm-up and cool-down.

Result 5000 m:
TIME // AVG PACE (min/km) // AVG HR
22:57 // 4:34 // 157

Results by laps: 5 x 800 m + 1000 m:
AVG PACE (min/km) // AVG HR
800m: 4:39 // 144
800m: 4:45 // 155
800m: 4:40 // 158
800m: 4:37 // 160
800m: 4:39 // 161
1000m: 4:18 // 165 (highest HR: 169)

I tried to pace the first 4km and push harder last km.

[TheEd]

Hi pit, are you happy with how everything is balancing out .. hope things get easier with less niggles

TheEd

[pit75]

Hi Ed. At the moment it is working fine for me and despite few niggles I don't feel my sessions are to hard. So my second cycle is nearing its end and I was planning to repeat the same cycle one more time. According to my results I am confident I could run 10k around 48 minutes, but if I look at 45 minute plan I am not able to do 2k sessions at 4:25 per k yet (my last 3x2k session average pace was 4:35 ). Should I do another 4k time trial on Saturday ?

Sunday: 10k easy run (18°C)
DIST // TIME // AVG PACE (min/km) // AVG HR
10,4km // 1:00:40 // 5:50 // 136

Monday: easy run (27°C)
DIST // TIME // AVG PACE (min/km) // AVG HR
6,15km // 37:06 // 6:02 // 136

[TheEd]

Hi pit, look to do a 5k time-trial or 6 to 8k .. leave the 4k out for this cycle

TheEd

[pit75]

Hi Ed. You suggested 5 or 6-8k time trial and I decided to take 8k trial on track (20 laps). I went out this morning after 9 am as the temperature will go up over 30°C today. I though it will be a little cooler but the temperature was already around 24°C and the sun was "killing me" toward the end of my run. So here I my results:

DIST // TIME // AVG PACE (min/km) // AVG HR
8km // 38:13 // 4:47 // 163

by km:
AVG PACE (min/km) // AVG HR
1km: 4:38 // 154
2km: 4:48 // 159
3km: 4:49 // 161
4km: 4:50 // 162
5km: 4:50 // 163
6km: 4:49 // 165
7km: 4:48 // 167
8km: 4:40 // 169 ((highest HR: 174)

[pit75]

Sunday: Easy run
distance // TIME // AVG PACE (min/km) // AVG HR
7.01 km // 42:15 // 6:02 // 135

Monday: Easy run
distance // TIME // AVG PACE (min/km) // AVG HR
6.51 km // 37:42 // 5:48 // 135

Today - Start of third cycle
distance // TIME // AVG PACE (min/km) // AVG HR
11.59 km // 1:08:53 // 5:57 // 137

Tomorrow Footie and on to "hard days". Hopefully i get through this cycle without any niggles.

[TheEd]

Hi pit, maybe consider doing the following this week:

start Day 3 on Friday .. 2000 session

Sunday Long run

Tuesday 1k session

hopefully this works out OK?

TheEd

[pit75]

Hi Ed, it works out OK for me.

Should I do the easy runs on Thursday and Monday as planed or just do the Friday, Sunday, Tuesday sessions ?

[TheEd]

Hi pit, run the easy runs according to your needs ..

TheEd

[pit75]

Hi Ed. This was a "hard" week for me with lot of social activities, running and footie. The plan was to do the hard days Friday, Sunday and Tuesday. Due to after work social activities on Friday and family birthday celebration on Saturday, I did 2k session on Sunday, Long run on Tuesday and 1k session on Friday after one day rest of Footie on Wednesday.
5 x 1k session was the hardest, as I went at 8 pm and it was still 30°C. I almost gave up on running the last 1k, but decided to run no matter of the result.

Sunday (05.07)
3 x 2k session.

10 minutes warm-up // 3 x 2k with 120 sec rest // 10 minutes cool-down

TIME // AVG PACE // AVG HR
1 : 8:51 // 4:26 // 158
2 : 9:00 // 4:30 // 160
3 : 8:45 // 4:23 // 163 (highest HR 168)

Lowest rest HR:
- before 1st : 110
- before 2nd: 114
- before 3th : 121


Tuesday (07.07)
Long Run

TIME // DIST // AVG PACE // AVG HR
1:45:01 // 16.5 km // 6:20 // 140



Friday (10.07)
5 x 1k session.

10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down

TIME // AVG HR
1. km: 4:03 // 161
2. km: 4:14 // 160
3. km: 4:11 // 162
4. km: 4:14 // 163
5. km: 4:22 // 162 (highest HR 169)

Lowest rest HR:
- before 1st : 119
- before 2nd: 117
- before 3th : 124
- before 4th : 124
- before 5th : 123