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-   -   Sub 45 Minute 10k (http://www.time-to-run.com/forums/showthread.php?t=4679)

OkieRunner 09-04-2015 08:10 PM

Sub 45 Minute 10k
 
Hi TheEd. Thanks in advance for your input.

Background:
Male
30 years old
83kg
180cm

I have been running consistently for around 6 years or so. I have done 2 marathons (4:53:14 and 3:55:02) and a few half marathons (best is 1:47:56). I did a 5k back in November 2014 in 24:35. At that point I wasn't running as much as I am now.

Since January I have been running very consistently (5 or 6 days a week). I average about 32-40 km in a week. I ran a 4k time trial last Friday, 3April.

1k - 4:24 156HR
2k - 4:41 162HR
3k - 4:34 165HR
4k - 4:32 168HR
Total - 18:18 4:33 163HR

I think I could have probably done it a bit faster judging from the heart rate but it was also very windy that day (constant 32km/hr wind).

I think I should be ok to start the sub 45 minute 10k. What say you? I have a 10k race this Sunday and want to start the 3 week cycle after that. My end goal is to get my 10k under 40 and my 5k under 20.

TheEd 10-04-2015 06:37 AM

Hi Okierunner and welcome to the forums

have a good run in the 10k and we can then start things after the event feedback.

The program for Day 1 is best placed on Tuesday, so that also gives you a few days recovery

until then, enjoy

TheEd

OkieRunner 13-04-2015 02:16 AM

10k today
 
Here are my results from today. It's definitely a PB.

KM Min/KM HR
1 4:29 165
2 4:34 171
3 4:43 172
4 4:38 175
5 4:39 175
6 4:50 174
7 4:49 175
8 5:00 175
9 5:00 177
10 4:38 178

Total 47:38 174

So start cycle on Tuesday? You think I'm ok to train on the sub 45 program?

TheEd 13-04-2015 05:25 PM

good stuff . you can start cycle Tuesday

for the first 2k session, add 5 seconds per k to the pace

and this will be on the sub 45 minute 10k program

TheEd

OkieRunner 14-04-2015 03:05 AM

Hi TheEd. Looks like I've got a race on May 9th so I have 4 weeks until then. I did an easy 25 minute post race run today. What should the rest of this week look like in preparation for the cycle to start next Tuesday, April 21?

TheEd 14-04-2015 06:59 AM

you can start with the program this week, if you have reccvovered from the 10k

so Thursday you could do the 2k session

TheEd

OkieRunner 17-04-2015 12:08 AM

I did the 2k session today.

Lap Time Avg HR Max/Min HR
1 | 9:17 | 160 | 170
R | 2:00 | 137 | 125
2 | 9:07 | 167 | 174
R | 2:00 | 153 | 133
3 | 9:17 | 170 | 176
R | 2:00 | 155 | 133
4 | 9:12 | 172 | 179

The first 2 2kms were ok but the last 2 were tough. Just tried to concentrate on form and breathing.

What's next you think? Rest tomorrow and 1hr30min run Saturday?

TheEd 17-04-2015 12:19 PM

normally a rest day after the 2k session

have a great weekend and run

TheEd

OkieRunner 20-04-2015 03:05 AM

Hey TheEd,

Had a good, long run yesterday.

15.23km 1:38:12 6:26min/km 145 avg HR

Took today off.

So I have a race on May 9th. 3 weeks away. So, what should I do this week? Start a new cycle on Tuesday?

Okie

OkieRunner 20-04-2015 02:32 PM

Long Run Pace/HR
 
Also, what should the HR be for the 90minute run? I looked on other forums but haven't really seen a clear answer. I know you say to stay at 10k pace + 1 min for up to an hour but haven't seen your answer on the longer runs...:confused:


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