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Sub 45 Minute 10K by Sat Sept 13


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Old 27-10-2014, 03:50 PM   #61
chim
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I'm planning to take today (Monday) off entirely, and then maybe go for a light run Tuesday. Actually feel pretty good today...

I am still targeting the November 16 10K race and would still like to run it with proper preparation and taper.

Should I re-start the cycle completely this Thursday - or should I just continue the cycle at the next quality work out (the 6 x 1 k).
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Old 28-10-2014, 07:57 AM   #62
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the 2k session is the most important of the program

so consider doing that this Thursday

on we go

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Old 28-10-2014, 01:53 PM   #63
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Ok... will do a couple days of light, short easy running to recover, and then restart the cycle with the 2K on Thursday
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Old 31-10-2014, 04:17 AM   #64
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Ran the 5 X 2K rest 120 seconds today.. fairly easy run for the first 4 intervals, and pushed it a bit on the last one

Split/Time/Distance/Avg Pace/Avg HR/Max HR

1 08:54.0 2 4:27 140 148
2 08:59.2 2 4:30 144 150
3 08:56.9 2 4:28 144 150
4 08:59.2 2 4:30 144 150
5 08:45.0 2 4:22 147 152
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Old 31-10-2014, 07:27 AM   #65
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nice chim .. you have certainly got the knack of it

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ps.. the longer you stay consistent on the program and go through the off period and build up, the quicker you will become
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Old 05-11-2014, 02:51 AM   #66
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Saturday - easy run 8.73 km - 5:10 min/km

Sunday - long run with fast group - 16.16 km - 4:55 min/km

Monday - skipped the easy run and took a rest day instead after the hard run on Sunday

Tuesday - 6 X 1K with 90 seconds in between each rep - didn't have time to drive to track so ran this one on the seawall, relatively flat, but with a couple inclines. Felt good, but started getting tired at the 5th interval.

Split/Time/Avg HR/Max HR
1 4:10 119 142
2 4:05 142 151
3 4:08 142 151
4 4:09 141 153
5 4:16 145 152
6 4:11 142 150
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Old 05-11-2014, 09:47 AM   #67
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for a marker .. your 1k session should start out at only 10 seconds per k quicker than the 2k session

and if you feeling strong you can increase that pace by 5 seconds over the last 2 .. instead of going faster than that for now, reduce the Rest between each 1k to 60 seconds

all looking good

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Old 08-11-2014, 12:15 AM   #68
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have my 5K pace run tomorrow (Saturday)

Should I still be aiming for sub 22:30 ?
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Old 08-11-2014, 06:15 AM   #69
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start of at 22.30 pace and accelerate the last 1km

enjoy

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Old 08-11-2014, 06:59 PM   #70
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5K run this morning. very cold and crisp morning.. 8 degrees celcius.. first time I felt too cold to run in shorts, so ran in tights today..

Felt really easy and had to hold back my running... as I didn't want to run too fast.... surprised at my higher than normal avg heart rate as it felt like a pretty comfortable run

Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 04:27.2 1 4:27 134 150
2 04:28.6 1 4:29 151 155
3 04:22.2 1 4:22 154 158
4 04:27.9 1 4:28 154 157
5 04:19.3 1 4:19 156 158
6 :05.6 0.02 3:50 158 159

Summary 22:10.8 5.02 4:25 150 159
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