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Consistent 10km improvement


 
 
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Old 23-06-2010, 01:36 PM   #1
nickmac
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Join Date: Jun 2010
NZ Consistent 10km improvement

Hi TheEd,

I am hoping you can give me a bit of help. I have been running consistently for the past 5 years and I am looking to progress my 10km pb and have an ultimate goal of reaching a sub 35mins (currently 39:02 - splits below). I know this is a massive step up from where I'm at, however, I am not too fixated on the time, ultimately, I just want to find my running limit!

My current weekly schedule:
2 tempo runs 8km and 12km (avg 4:05 - 4:20 mins per km)
6 * 1km repeats with 90sec recovery (avg 3:35 - 3:40)
long run (90mins) avg 5mins per km
1 - 2 easy 8km runs

I am really interested in the 2km session in your programs, so yesterday I went out and and aimed for 7:40 avg, though not quite there yet!
1. 7:46
2. 7:38
3. 7:45
4. 7:50
5. 7:51

10km pb race splits:
1. 3:54
2. 3:55
3. 3:53
4. 3:59
5. 4:01
6. 3:59
7. 3:55
8. 3:48
9. 3:50
10.3:48

I'd be really interested in getting your thoughts on my training and what tweaks you would suggest to help me improve.

Thanks TheEd, hope to hear from you soon.
N
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