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:
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!
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?
Thanks for the reply
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
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
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
Ok i will run 4k 1 set only. tomorrow! Now i'm getting heated! kk:mrburns:
DONE! 4km time trial
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!
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
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