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


Hoping For Sub 35 One Day


Reply
 
Thread Tools Display Modes
Old 01-05-2018, 02:53 AM   #1
ChrisF
Junior Member
 
ChrisF's Avatar
 
Join Date: Apr 2018
Hoping For Sub 35 One Day

Hi,

Thanks for registering me so quickly! A little about myself:

I have been running for 5+ years now. Starting off with a 10K time of about 46 minutes, I've been able to bring that down to 36:50 this past Sunday! I managed this while only running about 30KM - 40KM a week, with peak mileage at 50KM. I do have a history of all sorts of injuries, and I find that if I run more than 50KM a week, I am much more prone to injury.

After finishing up my latest 4 month cycle, I'm currently taking a break from running. I'm off quality sessions, and instead playing some soccer, spinning, rowing, and doing some very easy runs. I am not sure what the optimal amount of time to take off is? I think I'd like to take at least a couple weeks off.

In the summer I generally put running on the back-burner, and instead enjoy hiking. But this year I am considering putting in a 3 or 6 week cycle until June. If not, I will ramp back up in October/November and come back at that point.

I am 31 years old and weigh 57 KG.

Thanks in advance for any guidance!
ChrisF is offline   Reply With Quote
Old 01-05-2018, 09:35 AM   #2
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Chris and welcome to the forums

my my, we may have someone who has a bit of an engine within them

the most important session is the 5 x 2k session

Day 3 to Day 8 are the crux of the program

would recommend you start at 4 x 2k @ last 10k race pace with Rest 90 seconds ... this will adapt you to the session before moving onto 5 x 2k

the long run is only requested every 3 weeks, so if you able to build that session up to 15 to 18k to start then you moving in the right direction

the 6 x 1k session, I believe you will cope with, so you can take the pace from that session and add 5 to 10 seconds to the pace when you first start

what is your best 5k time?

and then, your height, please?

Thanks TheEd
TheEd is offline   Reply With Quote
Old 01-05-2018, 01:28 PM   #3
ChrisF
Junior Member
 
ChrisF's Avatar
 
Join Date: Apr 2018
Thanks for the summary!

I have not actually ran a 5K race or time trial in recent times, so my fastest is 18:04, which was the split from my last 10K race. It was a fast first half, so that may be a reasonable estimate.

I am a touch below 5'9.

Does it seem reasonable for me to take another week or two off? At that point I may look to try one cycle of the program with the workouts and paces you've suggested.
ChrisF is offline   Reply With Quote
Old 02-05-2018, 01:46 PM   #4
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Chris, no hassles

lets see how things progress

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
Getting Back Into It - 10K Training
23-04-2018 01:26 PM
by Boony
Last post by Boony
21-05-2018 07:25 AM
26 Replies, 1,316 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
21-05-2018 01:08 AM
69 Replies, 17,763 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
19-05-2018 04:12 PM
595 Replies, 243,349 Views
Sub40 10k training (General inquiry)
23-03-2018 12:03 PM
Last post by MitchelC
17-05-2018 05:00 PM
46 Replies, 4,251 Views
Trying to get to sub 45 now need help!
21-03-2018 09:20 AM
Last post by Babsyrun
14-05-2018 12:54 PM
38 Replies, 3,948 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-05-2018 01:37 AM
1,080 Replies, 432,009 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, 48,511 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, 43,837 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 43,233 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 06:34 PM.


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