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Sub45 10km training! began Aug28
Thank you for invite me admin TheEd^^
I began sub45 10km training in Aug 28. Today 6th day. Till today i was done below results: Aug29: 60min easy distance Aug30: 30min easy run Aug31: 2x2k(4,14:4,25) 2x1k(4,30:4,25) there is no power left after 2km! Sep1: Rest! it was good kk Sep2: Longest run: 2hour2min (23km) Sep3(Today): 30min easy run NExt i enjoying 8th day's 6x1k! i believe i can do ! BTW my info: sex:Male age:28 height: 176 weight: 80kg(!) long distance run have less experience. but i running from this year Jul18 (rest 2days) 10km. time was 56min, 54min, 55min, 52min, 51min, 48min, 54min, 46min, 49min, 51min, 47min… then i wanted to challenge myself in sub45min 10km. Very pleased invited this forum! by Mendee |
Hi MrM and welcome to the forums
you seem to be quite strong however the pace of the 2k was probably too fast let's have some easy runs for this week and a 4k time-trial this Saturday, then from that we can provide you with the pace sessions suitable to you when have you a race planned for? TheEd |
Thanks for the reply
Hi TheEd
My race will held in December. thanks . ok this week is easy run. And Saturday 4K trial sounds good. How many set is good? 4k time trial Mendee |
Schedule!
Hey there.
I have questions. 1. What is the best weight to accomplish sub 45 10km? Last year my weight was 95kg and My best weight (recent 8 years) is 76kg. :taped: 2. Recently i run 1km loop course and measuring by google! and ipad gps. (1km). Asphalt car road. (later i will upload picture):tourist: 3. What is mean time-trial run? :mmm: |
MrM, set-up a 2k loop which you can use for your future training, this will be used to test you occasionally over 4k as well
once you have the 2k loop, mark off the 1k point as well then this route can be used for all your paced 2k and 1k sessions set the route then we can do the 4k 'test' on that loop soon hopefully this is easy to understand TheEd |
1 Attachment(s)
Hi TheEd.
Thanks for the reply. Ok i will search 2km loop. Saturday's 4k , what speed i need to run? :mmm: Attached 1km loop which course is now i running. |
you run the 4k as quick as you can without hurting yourself
start off at a decent pace and finish strongly from this time we start setting training paces TheEd |
Hi TheEd.
Ok i will run 4k 1 set only. tomorrow! Now i'm getting heated! kk:mrburns: |
DONE! 4km time trial
Hello TheEd!
:yes: Done 4km time trial! ^^ time was 16min39sec. 1st km: 4:08 2 : 4:04 3 : 4:16 4 : 4:11 I was little bit nervous, because first time 4km time trial :p then 1,2km pace was getting too high! this affected last 2km! Mendee |
nice start MrM
you can do an easy run tomorrow take a rest day Monday, then 1hr easy on Tuesday with a very light 20 minutes easy or rest on Wednesday Thursday we shall start with 4 x 2k .. as a starter session do you have your route marked out for the 2k session and 1k session will provide pace for Thursday session shortly all ok? TheEd |
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