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Improving 10k with regular training


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Old 04-02-2009, 08:01 PM   #1
MMS
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Br Improving 10k with regular training

Hi Ed,
I started running on my own last September. First running 3k and then improving till 11k last week, but always with no training schedule.
I use Nike+ to record my runs e control distance, time and pace. But no HR monitor. I'm also used to running 35k to 45k a week and my average pace of 5:08 per k.
I got interested in following one of the training programs of website. So, what do you recommend? I thought I could start with the sub 50min 10k.
My PB's are: 5k (24:47) and 10k (51:19).
Any additional information, feel free to ask.
Tks.
MMS
Sao Paulo, Brazil.
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Old 04-02-2009, 08:16 PM   #2
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Hi and welcome MMS

would you like to consider doing a 4k time-trial, please, so that I have something to work from and then we can see whether it is indeed the sub 50 minute program you should begin with

Over to you

TheEd

ps.. we like the program to start from a Tuesday so anytime between now and Sunday would be a good time to do the 4k
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Old 04-02-2009, 09:26 PM   #3
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Hi Ed,

I'll take the 4k time-trial and give you the feedback ASAP. How would you like it? Only the total time or 1k partials? Is it important to race on a track? I don't have one close to home, but since I'm traveling this weekend I can go to one that's close to where I'll stay.

Do you think that using a HR monitor makes a difference on my future improvement?

Tks again!

MMS
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Old 04-02-2009, 09:31 PM   #4
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It's up to you MMS

either track or road .. if on track the 400m splits would be great and if on road then 1km splits brilliant

no stress time-trial it is so we can assess fitness and build on

Thanks

TheEd
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Old 09-02-2009, 01:32 AM   #5
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Hi Ed,

I ran the 4k last friday. Here the results: (1k split)

1. 4:59
2 4:54
3: 4:45
4: 4:50
Total: 19:30

I didn't run on the weekend, so how should we start this week?

Tks!

MMS
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Old 09-02-2009, 07:17 AM   #6
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Hi MMS

you are not quite ready to train on a sub 50 minute program and we would recommend that you first use the Prepare for first 10k schedule

http://www.time-to-run.com/beginners/first10k.htm

once you have gone through that routine at least we know what kind of training you have been doing and we can build on that

This would be the best approach

you can still provide feedback here and you should soon be ready to go on to a sub 50 minute 10k training program

Thanks

TheEd
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Old 09-02-2009, 11:33 AM   #7
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Hi Ed,

tks for your feedback! So, I was reading the schedule of the First 10k and thought about starting it today. Ok?

Of course I'll keep providing you with the results during this preparation phase. Your help is most welcome!

I also ordered a HR monitor, and when I get it here with me, I´ll start giving you more data to help me.

Tks again.

MMS
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Old 09-02-2009, 11:51 AM   #8
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Great stuff MMS

look forward to mapping your progress

enjoy

TheEd
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Old 15-03-2009, 02:04 PM   #9
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MMS, you have much still to learn about running and the positive you can take out of today is that you feel disappointed that you could have done better.

We work forward now

Start the cycle over again, Day1 being a Tuesday

when have you got your next race planned?

Cheers

TheEd
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Old 16-03-2009, 12:06 PM   #10
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I know Ed. I´m still learning a lot and from yesterday I probably could´ve used a better race strategy.

About my next race: There´s one on May 9th (Night Run) but I´ll probably be traveling that weekend.
The race from yesterday happens again on June 28th. This one I´ll certainly race, but do you think it´s too far from today?
Perhaps I could race on my training track somewhere btw just to check my development.

Anyway, I´ll look for any other interesting race.

Tks for everything!

MMS
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