Training towards a sub 45 minute 10K in a year - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Training towards a sub 45 minute 10K in a year (/Thread-Training-towards-a-sub-45-minute-10K-in-a-year) |
RE: Training towards a sub 45 minute 10K in a year - pit75 - 17-07-2020 Hi Ed. My last week update: Sunday (12.07) Paced - 5200 m on track (13 laps) TIME // DIST // AVG PACE // AVG HR 23:47 // 5.2 km // 4:34 // 158 TIME // AVG PACE // AVG HR 1. 800m - 3:40 // 4:34 // 146 2. 800m - 3:43 // 4:39 // 156 3. 800m - 3:44 // 4:40 // 159 4. 800m - 3:43 // 4:39 // 160 5. 800m - 3:43 // 4:39 // 162 6. 800m - 3:39 // 4:34 // 164 7. 400m - 1:35 // 3:58 // 168 Monday (13.07) 10k - easy TIME // DIST // AVG PACE // AVG HR 01:00:32 // 10.4 km // 5:49 // 137 Tuesday (14.07) Fartlek 3 x 5min GPS was off, so results are not valid. 5 min tempo was around 4:40 Wednesday (15.07) 90 min Footie Thursday (16.07) 30 min - easy run TIME // DIST // AVG PACE // AVG HR 33:48 // 5.5 km // 6:11 // 134 Today is rest day. Tomorrow I will probably do 5k run on track and try my best and then on to the next cycle. RE: Training towards a sub 45 minute 10K in a year - TheEd - 17-07-2020 hi pit, that 1k session wasn't bad considering hope you feeling better by now TheEd RE: Training towards a sub 45 minute 10K in a year - pit75 - 17-07-2020 Hi Ed. My legs feel a little heavy, but nothing too serious. I am quite happy with my progress for now and if things go well I will apply to local event in October (11k race) to get some official reference result. RE: Training towards a sub 45 minute 10K in a year - TheEd - 17-07-2020 Hi pit, during this week, we had a time-trial on the track for the little group training on the programs. They did a 3000m time-trial .. 6 athletes .. chose that distance so that they could measure where they are currently .. so, do consider doing such a test, as it will provide you with a pace towards a 5k best and then onto a 10k result this helps in achieving little goals along the way TheEd RE: Training towards a sub 45 minute 10K in a year - pit75 - 19-07-2020 Hi Ed. Yesterday i did 3k time-trial as you suggested. I gave my best, but started too strong, so that's something I have to work on and learn how to pace myself at the beginning. Here are the results: TIME // DIST // AVG PACE // AVG HR 12:20 // 3 km // 4:07 // 165 (max. HR 171) TIME // AVG PACE // AVG HR 1. 200m - 0:44 // 3:41 // 143 2. 400m - 1:33 // 3:52 // 162 3. 400m - 1:36 // 4:00 // 167 4. 400m - 1:40 // 4:09 // 168 5. 400m - 1:41 // 4:12 // 167 6. 400m - 1:44 // 4:19 // 167 7. 400m - 1:44 // 4:19 // 168 8. 400m - 1:40 // 4:10 // 169 RE: Training towards a sub 45 minute 10K in a year - TheEd - 20-07-2020 HI pit, at least you didn't fall apart too much. 4:15 per k is a 21:15 5k and a 42:30 10k so if you can fall apart to 4:15 per k you are making progress on we go TheEd RE: Training towards a sub 45 minute 10K in a year - pit75 - 01-08-2020 Hi Ed. Here is my update. Some days are really hot, and the average pulse is little higher than usual. --------------------------------------------------------------------------- Sunday (19.07) easy run TIME // DIST // AVG PACE // AVG HR 37:48 // 6.28 km // 5:53 // 135 --------------------------------------------------------------------------- Monday (20.07) easy run TIME // DIST // AVG PACE // AVG HR 35:17 // 6.19 km // 5:42 // 138 --------------------------------------------------------------------------- Tuesday (21.07) 10k - easy TIME // DIST // AVG PACE // AVG HR 01:02:35 // 10.43 km // 6:00 // 141 --------------------------------------------------------------------------- Wednesday (22.07) Footie --------------------------------------------------------------------------- Thursday (23.07) easy run TIME // DIST // AVG PACE // AVG HR 35:02 // 6.20 km // 5:39 // 135 --------------------------------------------------------------------------- Friday (24.07) easy run TIME // DIST // AVG PACE // AVG HR 33:38 // 5.77 km // 5:50 // 138 --------------------------------------------------------------------------- Sunday (26.07) 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 : 8:40 // 4:20 // 160 2 : 8:48 // 4:24 // 159 3 : 8:33 // 4:17 // 162 (highest HR 170) Lowest rest HR: - before 1st : 117 - before 2nd: 113 - before 3th : 119 --------------------------------------------------------------------------- Tuesday (28.07) Long Run TIME // DIST // AVG PACE // AVG HR 1:32:01 // 15.2 km // 6:03 // 141 --------------------------------------------------------------------------- Wednesday (29.07) Footie --------------------------------------------------------------------------- Thursday (30.07) easy run TIME // DIST // AVG PACE // AVG HR 35:36 // 6.19 km // 5:45 // 138 --------------------------------------------------------------------------- Friday (31.07) - Morning run - 5:30 AM 5 x 1k session. 10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down TIME // AVG HR 1. km: 4:09 // 153 2. km: 4:06 // 159 3. km: 4:07 // 161 4. km: 4:10 // 161 5. km: 4:02 // 164 (highest HR 171) Lowest rest HR: - before 1st : 110 - before 2nd : 112 - before 3th : 119 - before 4th : 121 - before 5th : 126 --------------------------------------------------------------------------- RE: Training towards a sub 45 minute 10K in a year - TheEd - 01-08-2020 nice pit .. that 1k session is most decent .. I take it you recovering well these days onwards TheEd RE: Training towards a sub 45 minute 10K in a year - pit75 - 16-08-2020 Hi TheEd. Last two weeks I was on annual leave, so I mostly did few light runs at 5:40 min/km pace. Yesterday I took part at local evening race (8.7 km distance - 2 x 4.35 km) and I have my first official results. My time was 39:12 (19:25 first lap, 19:47 second lap) , which adds up to 4:30,3 min/km pace. Based on my result, (this week) I will start with sub 45 min program and see how it goes. RE: Training towards a sub 45 minute 10K in a year - TheEd - 18-08-2020 Hi pit, are you happy with your running currently? TheEd |