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Sub 45 Minute 10K by Sat Sept 13


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Old 23-07-2014, 07:34 AM   #1
chim
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Sub 45 Minute 10K by Sat Sept 13

Hello...

I caught the running bug late last summer training for a 10K race. I ran a 54 minute 10K in September 2014. Two months later in a race in November I ran a 48:27 on a completely flat course. I did this with no focused training, but simply upping my running from 1 time a week to 2-3 times a week with a running group mainly running 10-12K steady state runs, and 500 meter intervals.

I feel as if my overall fitness base is better now, but my results in my last few 10Ks in 2014 haven't really beared that out.

I ran a rather comfortable 48:16 a 10K in April, a rather excruciating 48:58 10K in in June where I was in distress for the last half of the race, and then a comfortable 47:32 10K on a completely flat course last Saturday. I've also run one half marathon in 1 hour and 51 minutes which I ran in a conservative fashion.

I think of myself more as powerful heavier runner, good at intervals (with rest periods) and shorter distances, but I have trouble with hillier courses, and holding a pace at the 7K, 8K, and 9K marks of a race.

I have two planned 10Ks coming up, a race on a very flat fast course on August 17, 2014, and then another which is my goal race in September 13, 2014. My goal is to run a sub-45 10K.

I'd love any advice you can offer me to help me achieve my goal.

My splits from my last three 10K races this year are as follows:

1 04:43.7
2 04:42.0
3 04:34.6
4 04:41.6
5 04:46.3
6 04:45.6
7 04:47.3
8 04:50.2
9 05:00.7
10 04:38.5
Summary 47:32.0

1 04:36.5
2 04:41.0
3 04:40.6
4 05:01.0
5 04:48.5
6 04:40.4
7 05:13.5
8 05:08.8
9 05:13.4
10 04:34.4
11 :20.4
Summary 48:54.0

1 04:28.4
2 04:42.3
3 04:37.5
4 04:40.1
5 04:55.3
6 04:50.7
7 04:58.9
8 04:56.6
9 04:50.8
10 04:39.6
11 :41.4
Summary 48:21.5
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Old 25-07-2014, 10:26 AM   #2
TheEd
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Hi chim, and welcome to the forums

nice to see your enthusiasm, this is always helpful in achieving goals

are you able to do a 4k time-trial over the weekend, please?

also mention what your longest run is currently and what routine you have currently, then we can personalise things for you

do provide height and weight

and if you use a heart rate monitor

then do include such data

over to you

TheEd
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Old 26-07-2014, 04:24 PM   #3
chim
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Hi TheEd. Thank you for your help!

I ran a 4k time trial this morning. Below is the main data from my run:

Split Time Distance Avg Pace Avg HR Max HR
1 04:21.1 1 4:21 141 151
2 04:24.4 1 4:24 153 155
3 04:46.6 1 4:47 152 155
4 04:32.8 1 4:33 153 159
5 :01.6 0.01 3:06 159 159

Sum 18:06.6 4.01 4:31 150 159

Something odd happened as I finished the 2k and started the 3K split. Even though I felt I was running at a consistent pace, my Garmin was telling me that I was actually running over a 5:10 lap pace. So I tried to speed up after that to get that split back up to race pace, but couldn't make it up. As I started that split, there was a big metallic building which I had to run around, so I'm not sure if that effected a GPS signal, or I unconsciously slowed up.

My routine with my running group is usually as follows:

On Tuesdays - I usually run a 4K out 4K back for a total of 8K - I usually run this between a 4:50 to 5:10 pace and its relatively flat. I try to run this every week.

Every other Wednesday - I run intervals with my running group - this consists of 6 - 500 meter intervals, and - 1 km interval with lots of rest (as there are runners that run at different paces on the intervals and we need to wait for everyone to finish), and slow jogging between the intervals.I usually run the 500 meter at 3:35-3:40 pace, and the 1K interval at around a 3:55-4:05 pace.

On Saturdays - I run a steady state 11K - usually at around a 5:10-5:20 pace - there is some elevation gain in that loop.

I have also been doing long runs very sporadically (maybe once a month) but trying to up this. My long runs usually consist of 17K at about a 5:30-5:45 pace, but with some breaks during the run.

I have not been using a heart rate monitor in the past for my runs, but just this past week had to replace my old Garmin watch, so my new Garmin has a heart rate monitor, which I ran with this morning for the first time.. and can use it every run if the information is helpful. Perhaps related to that, I was tested 4-5 years ago, and I was told I had a low resting heart rate like Bjorn Borg.

As for my other stats:

Height: 5 feet 10.5
Weight: fluctuates even in a 24 hour time period.. but recently anywhere between 203 to 208 lbs - I know this is an area I will have to work on in order to see real results!

Here is the rest of the data from my run, sorry for the formatting..

Split Elevation Gain Elevation Loss Avg Run Cadence Max Run Cadence Avg Vertical Oscillation Avg Ground Contact Time Avg Stride Length
1 8 16 196 215 6.8 212 1.17
2 3 9 184 201 7.8 216 1.23
3 11 -- 181 191 8.1 216 1.16
4 19 20 181 193 8.1 217 1.22
5 -- -- 180 181 8.6 214 1.79
Summary 42 46 185 215 7.7 216 1.2

Looking forward to hearing from you.
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Old 27-07-2014, 11:50 AM   #4
TheEd
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Hi chim, thanks for all the data

one thing to recognise, the most important part of the 10k training program is between day 3 to day 8

thereafter you can juggle things around a fair amount

so if we were to look to start on the program,Thursday would be the 2k session
(will provide pace for that)
Then long run on the weekend and 1k session on Tuesday

are you able to achieve this?

over to you

TheEd
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Old 28-07-2014, 12:23 AM   #5
chim
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Yes. That schedule works for me.
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Old 28-07-2014, 06:03 PM   #6
TheEd
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The first 3 week cycle will be aimed at adapting to the 'cycle'

don't be too concerned if you consider the pace to be too slow to start

things will move to the next level in the next cycle

starting Thursday: 3 to 4 x 2000m Rest 90 seconds to 2 minutes

pace 4.45 to 4.50 per k

Saturday longer run .. up to 12k to start

Tuesday: 6 x 1000m .. 10 seconds per k quicker than 2k session

will await your feedback from the 2k session

TheEd
ps.. please ask questions for clarity
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