Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 10K Training Feedback
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
10K Training Feedback Our 10k Training Programs Feedback


Time to do it...sub 45 !0K


Reply
 
Thread Tools Display Modes
Old 20-06-2016, 04:59 PM   #1
PhilD
Junior Member
 
PhilD's Avatar
 
Join Date: Sep 2014
Time to do it...sub 45 !0K

Hi Ed

I surfed on here for ages without actually loggin in.. now ready to crack on with an aim for a sub45 10K (I think) I've managed 46:30 last August but am nowhere near that this year. around the 50-51 minute mark but not run for ages.

Not sure whether I should be doing the sub 50 or 45 program so will do a 4K time trail tomorrow and post back.

Appreciate all your input and advice, WLT do a sub 1:45 min Half this year but might of left it too late.

Thanks

Phil
PhilD is offline   Reply With Quote
Old 21-06-2016, 09:44 AM   #2
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
welcome back Phil, will await your 4k feedback

enjoy

TheEd
TheEd is offline   Reply With Quote
Old 22-06-2016, 09:10 PM   #3
PhilD
Junior Member
 
PhilD's Avatar
 
Join Date: Sep 2014
Hi Ed
19:15
I ran out of steam towards the end mind...
PhilD is offline   Reply With Quote
Old 24-06-2016, 08:01 AM   #4
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
always good to have a starting point

do you know how to work out your starting paces from the 10k Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

onwards

TheEd
TheEd is offline   Reply With Quote
Old 24-06-2016, 10:25 AM   #5
PhilD
Junior Member
 
PhilD's Avatar
 
Join Date: Sep 2014
Think so.. (logged here mainly for my reference)

4K = 19:14 @ 4.49 per km
5k time = 24:03

10K = 48:06
10K + 1 min = 49:06

5 x 200m @ 4:55 per K with 90sec rest.

6 X 100M @ 4:45 per K with 60 sec rest

10 x 400M @5:05 per K with 45-60 sec rest.

Do I start out on these paces above or follow the pace in the program?
I also have a race on Sunday but not really done much recently to get sub 50 time..
PhilD is offline   Reply With Quote
Old 29-06-2016, 10:51 AM   #6
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
you start with the paces you have calculated

hopefully it goes well

please, provide feedback

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 10K Training Feedback


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 On
Forum Jump

»

» Recent Threads
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
22-10-2017 07:15 PM
512 Replies, 183,527 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
21-10-2017 12:56 PM
16 Replies, 797 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 26,099 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, 13,121 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, 69,986 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, 319,018 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, 29,638 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, 27,337 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,342 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 10:52 PM.


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