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Sub 45 by 23rd September 2012


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Old 12-09-2012, 09:55 AM   #91
Boony
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Hah! Don't worry, the boots have been retired...for the time being!

Sounds good for the 5K paced run, i'll give that a go.
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Old 15-09-2012, 11:59 AM   #92
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Hi TheEd,

did the 5K paced session this morning. Here are the splits

1K - 4.19
2K - 4.30
3K - 4.31
4K - 4.25
5K - 4.26

Total time of 22.12

Felt good during 2K-4K, and a improvement of 19 secs from 2 weeks ago.

Any advice on the best approach for my race?

I was thinking of sticking to 4.30 for the first 5K (no going out quick for the first 1K), then maybe giving myself a few seconds per K slack during 6,7 and 8 (maybe around 4.33-4.35) and then picking it up again for the last 2Ks where I can give it my all and use the other runners and my own adrenaline to see me through.

Also, for the next week is there anything I can do to improve my chances of a sub-45? Or should I just run through the last week as per normal?

Cheers,

Nick

PS weight this morning was around 13st 3lbs, so I'm slowly shifting it!
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Old 16-09-2012, 05:42 AM   #93
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the first 1k is often quicker in a race due to the start

try to focus on 4.30 per k for each individual km

if one goes off target simply focus on the next km

then from 7km you have to focus your most to maintain the effort

enjoy

TheEd
ps.. last week as normal .. what would you plan for your last week?
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Old 16-09-2012, 08:39 AM   #94
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Sounds like a plan, 1K at a time.

Normally the third week is easy 30mins runs each day with a 3 x 5min fast 1min slow session on Thurs and rest day on Sat.

Too soon to bring in a 400m reps session?

Cheers
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Old 16-09-2012, 09:33 AM   #95
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OK great .. 3 x 5 minutes session it is

definitely the wrong time to bring in a 400m session

enjoy the week

TheEd
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Old 18-09-2012, 03:11 PM   #96
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Well hopefully after this Sunday's race, my holiday, the 2 week relaxed programme and the 3 week build up programme I'll be on the sub-40 programme and I can do all the 400m reps I want...not that i'm planning too far ahead!

Will post back on Sunday after the 10K race, wish me luck!

Cheers
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Old 18-09-2012, 04:03 PM   #97
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give it your best shot

enjoy

TheEd
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Old 23-09-2012, 11:22 AM   #98
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10K race today went really well. Got below 45mins with a 44.28 time and a new PB by 3 minutes!!!

Kilometre splits as follows...

4.19
4.29
4.33
4.29
4.34
4.28
4.30
4.31
4.33
4.02

http://bit.ly/QQSLDi

The conditions were perfect, no wind or rain and a very cool temperature. Also the course was mostly tarmac and flat.

Felt good through the whole race, and knew I had enough left to go quicker for the last kilo.

That's the end of my racing for the summer, I'm off on holiday for 10 days and will then pick up the 2 week recovery programme and 3 week buildup programme when I return.

TheEd, thanks for all your help and advice, and for sharing this great running programme with us. The improvements you helped me make have been amazing, and its given me the confidence to now feel that I can push on and look to go sub-40 in the future.

Cheers,

Nick

PS - any chance of changing the title of this thread?

Last edited by Boony : 23-10-2012 at 09:36 AM. Reason: Added link to google maps
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Old 24-09-2012, 06:22 AM   #99
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wow Boony, this is great to read and you look to have delivered a perfect run to achieve your goal, simply superb

and a well deserved holiday on the cards

as for this thread, we save this and then you create a new thread for your next goal etc

this sub 45 minute thread is a successful thread and I do believe a number of people trying to achieve the same goal will be able to learn a great deal from you training and approach

so well done to you

enjoy the break

TheEd
The 10k Training Program
Training towards a sub 45 minute 10K
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Old 24-09-2012, 07:10 AM   #100
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Cheers!

Ok, sounds like an idea, keep an eye out for the new thread when I return from my holiday!



I'll be back soon!

http://www.time-to-run.com/forums/showthread.php?t=3639
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