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


Struggling with Sub 45 10km Plan


 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 15-11-2016, 05:57 PM   #1
Hansen
Junior Member
 
Hansen's Avatar
 
Join Date: Nov 2016
Location: British Columbia, Canada
Canada Struggling with Sub 45 10km Plan

Hi TheEd,

Thank you for adding me to your community, your site has made a tremendous impact on a lot of people, mine included!

I'm currently starting the second cycle of the plan but found myself struggling with the hard workouts and ran a 46 minute 10 Km. That's when I reached out to you and you suggested I perform the 4km TT to determine my zones.

I finally got a break in the weather and just returned from doing a 4K TT. The results for each 400 m split:

1. 1:25:82 155bpm
2. 1:39:91 166bpm
3. 1:41:36 164bpm
4. 1:47:19 161bpm
5. 1:51:21 159bpm
6. 1:51:05 159bpm
7. 1:50:19 159bpm
8. 1:59:01 158bpm - started to really struggle but mostly mental
9. 1:51:44 158bpm - grit my teeth and gave it as I thought this was the last one.
10. No result as I miscalculated how many laps I was on.

Based on my results:
4:25 min/km X 5 km = 21:25 min
Double for 10km = 42:50 min + 1 min = 43:50 min
4:35 min rounded up is 4:40 min/km for 5x2km pace
5x2k @ 4:40 R90
6x1k @ 4:30 R60

I hope my calculations are correct since I'm not very good with handling units of time.

I know you said to skip biking while working the plan but to maintain swimming, so does that mean I can skip on the recovery runs if I'm swimming on those days and jump right into the Intervals and Fartleks, or do I need adequate rest days after swimming before a hard run session?

Thanks again for adding me.

Jhansen
Hansen is offline   Reply With Quote
 

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
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
20-09-2018 03:03 PM
635 Replies, 278,229 Views
Sub40 10k training (General inquiry)
23-03-2018 12:03 PM
Last post by MitchelC
20-09-2018 10:09 AM
86 Replies, 13,949 Views
How to lose three minutes and three...
04-07-2018 09:14 AM
Last post by Elethiomel
18-09-2018 12:12 PM
26 Replies, 1,873 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
18-09-2018 07:32 AM
101 Replies, 31,001 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
22-08-2018 10:12 AM
158 Replies, 136,503 Views
Lurker looking for direction
05-06-2012 09:05 AM
Last post by TheEd
20-07-2018 09:37 AM
30 Replies, 17,975 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, 55,390 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, 49,965 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 48,658 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 04:47 AM.


Powered by vBulletin® Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
© 2008 - 2018 Time-to-Run All Rights Reserved