Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


Sub 45 Minute 10k


Reply
 
Thread Tools Display Modes
Old 01-05-2015, 03:13 PM   #21
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
sounds like a plan for the paced run

hope it goes well

TheEd
ps.. nice to see you enjoying it
TheEd is offline   Reply With Quote
Old 02-05-2015, 07:15 PM   #22
OkieRunner
Junior Member
 
OkieRunner's Avatar
 
Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 12: Saturday 2May2015

5k Paced Run

KM Min/KM HR
1 4:39 161
2 4:27 169
3 4:31 172
4 4:21 175
5 4:22 177
Total 22:27 170

It was a tough run today but felt good to come in under 22:30. I had a hard time keeping pace at first because of running against the wind.

1 more week until I race a 10k. Any changes needed to the sub 45 schedule or should I just follow it as is?
OkieRunner is offline   Reply With Quote
Old 04-05-2015, 12:10 PM   #23
OkieRunner
Junior Member
 
OkieRunner's Avatar
 
Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 13: Sunday 3May2015

Time: 1:03:56
Distance: 10.25km
Pace: 6:14min/km
Average HR: 141bpm

Run was nice and easy today. The weather was a bit cooler today.
OkieRunner is offline   Reply With Quote
Old 04-05-2015, 01:19 PM   #24
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
change the session to 3 x 5 minutes paced with 2 to 3 minutes in-between for Tuesday

a nice and enjoyable session without taking too much strain

then the rest of the week run down stays the same

TheEd
TheEd is offline   Reply With Quote
Old 05-05-2015, 12:27 PM   #25
OkieRunner
Junior Member
 
OkieRunner's Avatar
 
Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 14: Monday 4May2015

Time: 31:11
Distance: 4.98km
Pace: 6:15min/km
Average HR: 142bpm

Really warm run today. Ran with the wife and pushed jogging stroller half the time. Feeling fine.


Start Weight (1Jan2015): 90.7, Current weight: 80.7 kg, Goal Weight (by 5/10/15): 79.4 kg, Ideal Race Weight: 77.1 kg

Last edited by OkieRunner : 07-05-2015 at 03:20 PM. Reason: Format
OkieRunner is offline   Reply With Quote
Old 07-05-2015, 03:25 PM   #26
OkieRunner
Junior Member
 
OkieRunner's Avatar
 
Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1

Cycle 1 Day 15: Tuesday 5May2015

3x5 Fartlek session with 2.5 minute rest between. Kept 4:35 min/km pace.

Pace felt hard to keep up with today for some reason. The run still went well though.

Cycle 1 Day 16: Wednesday 6May2015
Lack of energy so I took it as a rest day.

What are your thoughts about what pace I should run my 10k race on Saturday? I was thinking to start at 4:30 for first 1k, then settle into 4:40 until 8k, then push from there.
OkieRunner is offline   Reply With Quote
Old 08-05-2015, 06:36 AM   #27
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
worth giving it a go Okie

good luck for tomorrow and enjoy

TheEd
TheEd is offline   Reply With Quote
Old 09-05-2015, 03:24 PM   #28
OkieRunner
Junior Member
 
OkieRunner's Avatar
 
Join Date: Apr 2015
Location: Oklahoma City, OK
Cycle 1 Day 19: Saturday 9May2015

10k race today. It was another PB! Almost made it under 46 min but didn't quite get there. I didn't start off quite as fast as I wanted. The weather was perfect and the course was nice and flat.

KM Min/KM HR
1 4:34 159
2 4:39 165
3 4:46 167
4 4:41 167
5 4:39 170
6 4:41 171
7 4:42 170
8 4:43 171
9 4:34 173
10 4:10 176
11 0:08 175
Total 46:18 169 4:37min/km

I'll be out for a while (10 days or so) so after that it's

What is your suggested 2k times? 8:50-9:00?
OkieRunner is offline   Reply With Quote
Old 12-05-2015, 11:01 AM   #29
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
congrats on the PB, Okie

your pace for the 2k looks suitable, ease into the session and try keep it consistent, don't go hard and then get slower, rather start off cautious and build up the pace so you achieve a positive session

all looking good

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 25,493 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,589 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
17-10-2017 02:32 PM
15 Replies, 608 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 12,944 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 69,268 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 317,310 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 29,260 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 27,042 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,048 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:06 AM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved