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10k 36min to 33min


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Old 22-05-2009, 05:42 AM   #1
Sobi
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10k 36min to 33min

Hello TheEd

I have been running for 2 years and i want to improve my time on 10k which is now 35.50min. Here are some of my other records also: 400m-59s, 800m-2.13, 1000m-2,52, 1500m-4.33, 1600m-4.50, 2000m-6.20, 3000m-10min, 5000m-17,28( my goal would be that i can run 16,30 on this summer) 10k 35,50, 21k- 1,25( in 2007 at the age 17) in autumn i would run 1.16 or better. I usually run 100km/week and in winter my hard weeks was 150km/week. I usually run 2 times in the day, but morning i do easy run 30min or more it depends on feelings. Now i wanted to know that what kind of program you recommend and could you do for me an program, that my goal become true. It would be great if i could improve a bit all of this times that i have listed above. But now i am going to do my morning jog. I hope that you could help me a bit.

Thanks, Sobi
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Old 22-05-2009, 06:38 AM   #2
TheEd
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Huomenta Sobi

if you can maybe do a 4k time-trial tomorrow and then we can set-up a program from that result.

if you able to do this on a 400m track and provide me with lap splits and HR (if you have a heart rate monitor) then we can start working with that data.

Tuesday would be Day1 of the program and you can see the training of the

sub 35 minute 10k program


by Day 3 you will have your exact pace for the 2000's taken from the 4k time-trial

Kiitos ja tervetuloa

TheEd
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Old 22-05-2009, 03:44 PM   #3
Sobi
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Hello again!

i have now done the 4k time trial and my time is 13.22. My splits was 1k-3,28, 2k-6,48, 3k-10,08 , 4k-13,22( 3,28, 3,20, 3,20, 3,14). I felt pretty good after race and luckily i ran the last 1k fastest. My avg hr was something like 185.

Sobi
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Old 24-05-2009, 02:41 PM   #4
TheEd
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doing easy 30 to 40 minute runs for now and then we begin with the program on Tusday (Day1)

tomorrow I shall give you your pace for the 2000's on Thursday (Day 3)

at Copenhagen Marathon currently and will be back to normal tomorrow evening

TheEd
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