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Sub 40:00 10km


 
 
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Old 23-01-2018, 01:57 AM   #1
silva
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Join Date: Jan 2018
Sub 40:00 10km

Hello everyone

I´ve been following this forum for some time now, and finally decided to try the 10km training program, share it here, and hopefully get some tips along the way.
Quick background: I’m 38yr male, 177cm, 67kg, started running about 3 years ago, being a recreational cyclist for the last 12 years. Normally I don’t run more than 3 times a week, and almost every weekend I have one day reserved for the bike.
My goal is to be able to do a 10km run in less than 40:00. I was supposed to start the program in the beginning of last December, but a sprained ankle said otherwise…

The mandatory 4km test run, on an improvised street circuit, went like this:
3:53
3:56
3:54
3:54 (last km hard effort)
(total: 15:46)

For reference, this were my best times in 2017, taken from strava:
1km 3:25
5km 19:37
10km 42:06
Half-marathon 1:38:29 (my first hm)

Looking forward to post my progress here, and get some feedback from TheEd

Cheers,
Silva
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