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+--- Thread: Sub 45 Minute 10K by Sat Sept 13 (/Thread-Sub-45-Minute-10K-by-Sat-Sept-13)
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 05-08-2014
chim .. you can now roll forward with the program and shuffle it around to suit your normal routine
you welcome to report back regarding the training you do according to what you can do on the program
and from there by cycle 2 we can see what is best for you
enjoy
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 05-08-2014
So shall I continue on with the program two days of easy running followed by a rest, and then a 5k paced run on Saturday? Or do I just repeat the 4x2K and the 6X1K workouts?
If so how fast should I aim to the run the 5K paced run? Or should I increase the pace of the 4x2k and the 6x1k?
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 05-08-2014
2 days of easy running and a paced run Saturday
here is the schedule, you on Day 9 tomorrow
http://www.time-to-run.com/training/10k/sub45.htm
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 05-08-2014
Thanks.. am I ready to run the paced run at sub-22:30 or is that going to be too fast and I should be aiming for a less ambitious time?
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 06-08-2014
chim .. u need to look at the program for what sessions are on there, and then we make changes according to your needs
looking at your 1k times pulse range, it looks pretty good
for your paced run consider running around 23:30 to 24 minutes for the 5k paced
regards
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 09-08-2014
Weds - 40 minute easy run 5:59 min/km 6.69 km Avg HR 121
Thurs - 60 minute easy run 5:47 min/km 10.59 km Avg HR 124
Fri - Rest
Sat - 5K Paced Run
Distance: 5.00 km
Time: 22:26
Avg Pace: 4:29 min/km
Avg HR: 146 bpm
Max HR: 156 bpm
Splits
Split/Time/Avg HR/Max HR
1 04:28.6 133 143
2 04:28.0 146 150
3 04:26.4 149 151
4 04:36.6 149 151
5 04:25.1 151 156
Ran this one at 9 AM today (usually run at 7 AM) and felt like I had a bit more energy today so tried to aim for the recommended time of sub 22:30.
First 3K felt really good and controlled, but then started feeling it in the 4 and 5K mark - managed to kick it the last 500 meters.
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 10-08-2014
make sure to recover well from this
do note: 23:30 to 24 minutes for the 5k paced
what have you got planned for this weekend as the 5k comes across as 'raced'
chat soon
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 10-08-2014
My running group has a 28K planned for today (Sunday), but I am only going to run 10K of it and run it easy. My legs feel pretty good today.
I have a 10K race next Sunday.
Of note, I am one day "off" on the schedule. As of now, Day 19 will fall on a Saturday 1 day before the 10K race on Sunday August 17. Do you have any suggestions as to how to juggle the schedule this week? Add in an additional session, or add in a rest day?
I was surprised I was able to do the sub-22:30 5K. I usually do not run fast when running on own (need real race conditions with other competitors to bring out the best in me), but I was feeling good, and fresh with lots of energy, and also running 2 hours later than normal with some food before hand seemed to help with my energy level.
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 10-08-2014
good to hear chim .. the program sometimes takes time and then with others they get results immediately
for your last few days
Tues: normal session
Wed: what you plan relaxed
Thurs: easy 20 to 30 minute run
Fri: 6 x 1 minute fast / slow
Sat: Rest
Sun: Race
Sub 45 Minute 10K by Sat Sept 13 - chim - 10-08-2014
Thanks.. TheEd. Just a few questions:
1. For 10K race on Sunday, what do you recommend as a race pace? Should I try for the sub-45 or be a bit more conservative. This is not a goal race, but the course is very favourable to me (all flat), and the weather conditions 1 week out look good.
2. Can you clarify what the 6 x 1 minute fast / slow is?
3. To confirm my upcoming Fartlek session I run 5 minutes @ 10K pace, and then jog for 1 minute - for a total of three times. Total work out time would be around 18 minutes?