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Training towards a sub 45 minute 10K in a year - Printable Version

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Training towards a sub 45 minute 10K in a year - pit75 - 11-05-2020

Hello TheEd,


 I am 45 years old and started running three months ago. My primary goal was loosing weight. I have been running 3 to 4 times a week and lost around 11 kg (92 down to 81 kg). Two weeks ago I stumbled upon "time-to-run" and  I was kind of  stuck here. So I decided to try "sub 50 minutes 10k" training, but started  with day 05 "longest run" as I was planning to do my longest run anyway. 


Day 05:  1h 18min - 13,2 km - 5:55 min/km

                Avg Pace   Avg HR     Max HR

First km   5:42   142     154

Last km   5:54           161     163

Today I did day 12 (5K paced run – aim sub 25min 5k):

5k  time  23min 25sec - avg pace 4:43 min/km


               Avg Pace   Avg HR     Max HR

1 km       4:41           149     157
2 km       4:48           158     160
3 km       4:43           160     162

4 km       4:44           161     164
5 km       4:38           164     168

I felt I overdid it a little. 

My plan is to go through sub 50 min plan two to three times and then decide how to proceed. 

So my final goal is to achieve sub 45 min 10k by May 2021.






RE: Training towards a sub 45 minute 10K in a year - TheEd - 12-05-2020

Hi pit75, and welcome to the forums. Great to have you onboard and here's to realising your goals

let's take each cycle at a time and make changes according to your individual needs as you progress

enjoy TheEd


RE: Training towards a sub 45 minute 10K in a year - pit75 - 14-05-2020

Hi TheEd,

To give some update. I am following the program and today I did day 15 (3 x 5min @ 10k pace with 1min easy).
Here are my result (garmin watch):

TIME // AVG PACE (min/km) // AVG HR
- Warmup: 08:20 // 5:55 // 137
- Run 1 05:00 // 4:47 // 152
- Slow 1 01:00 // 5:52
- Run 2 05:00 // 4:49 // 155
- Slow 2 01:00 // 5:48
- Run 3 05:00 // 4:43 // 158
- Slow 3 01:00 // 5:43
- Cooldown 12:48 // 6:06 // 144

So for my 18 minutes run combined (without warm-up and cool-down):
TIME // AVG PACE (min/km) // AVG HR
18:00 // 4:55 // 155

It felt like I could do few more repeats with this tempo, as I wan't filling exhausted at all.

For day 19 I was thinking to run 6 to 8 km on track with pace near 4:50 and see how it goes, and then on to the next cycle.


RE: Training towards a sub 45 minute 10K in a year - TheEd - 15-05-2020

Hi pit, have you seen the following info:

Thoughts behind the programs

https://www.time-to-run.com/theed/10k-training/behind-the-programs

as to why the program is set-up the way it is

hope you enjoying everything

onwards TheEd


RE: Training towards a sub 45 minute 10K in a year - pit75 - 15-05-2020

Hi TheEd,

I re-read the "Thoughts behind the programs" and "Training towards a sub 50 minute 10K". I realize now, I should stick to the prescribed 5k and 10k paces for the selected program.

I will arrange my running so that i can start the next session (sub 50min 10k) DAY 1 on Tuesday, and I will go through the program following prescribed paces.


RE: Training towards a sub 45 minute 10K in a year - TheEd - 17-05-2020

great stuff pit .. and the more feedback provided the more individualised the training becomes

take care TheEd


RE: Training towards a sub 45 minute 10K in a year - pit75 - 21-05-2020

This week, after more than 2 months of "covid" restrictions, we are able to continue with recreational soccer "practice" (6+1 on grass), so I replaced my Wednesday ligh run with playing soccer. We are a mix off young an old (light running, few sprint, beer or two after practice ...) and I didn't try to hard as I knew I have hard session planed for today.

So, today I completed my first 3x2000 session and here are the results:

10 minutes warm-up // 3 x session with 2 min rest // 10 minutes cool-down

1. round:
TIME // AVG PACE (min/km) // AVG HR
9:27 // 4:44 // 159
LAPS
1:53,5 // 4:44 // 159
1:53,2 // 4:43 // 153
1:53,2 // 4:43 // 159
1:53,7 // 4:44 // 161
1:53,8 // 4:44 // 162

2. round:
TIME // AVG PACE (min/km) // AVG HR
9:30 // 4:45 // 158
LAPS
1:52,5 // 4:41 // 149
1:56,0 // 4:50 // 158
1:54,4 // 4:46 // 160
1:54,0 // 4:45 // 161
1:53,5 // 4:44 // 162

3. round:
TIME // AVG PACE (min/km) // AVG HR
9:14 // 4:37 // 161
LAPS
1:51,8 // 4:40 // 150
1:52,9 // 4:42 // 162
1:55,0 // 4:47 // 164
1:50,9 // 4:37 // 164
1:43,4 // 4:19 // 167

I would estimate my effort around 8/10. I will post my progress after 5 x 1km interval session.


RE: Training towards a sub 45 minute 10K in a year - TheEd - 22-05-2020

thanks for feedback pit .. will be interesting to see heart rate difference in 1000m session

keep it easy and enjoy

TheEd
ps.. how did the legs recover from the footie


RE: Training towards a sub 45 minute 10K in a year - pit75 - 22-05-2020

I had to check up on "footie" just to make sure.

My upper leg and groin area muscles were pretty sore today, but its much better now. It's completely different muscles at work and it's been a while,
but as they say, no pain, no gain. Thanks for asking.


RE: Training towards a sub 45 minute 10K in a year - TheEd - 23-05-2020

Hi pit, be careful .. groin from footie is related to overuse and is a difficult strain to get rid of once triggered, so take care

have a fab weekend

TheEd