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Old 15-10-2012, 10:01 AM   #11
dan
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hi, just to update you my 10k race time 2 days ago on oct 13. I did 58:00 for the actual 11.2k distance, pace abt 5:10 per k. As you mentioned earlier, my current fitness is based on my race time. Since d race, on sun and today i did my recovery run of 30mins. As my next race (4km) is next sunday or 2 weeks time, what is your advice if i want to do a pace of 4mins per k? Is that possible?
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Old 15-10-2012, 06:43 PM   #12
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Dan .. at present don't look to put too much pressure on yourself to achieve 4 minutes per k but rather go through with the process and develop further experience

once more experience is gained you can look at closer pace requirements

how are you finding your running at the moment, has it been enjoyable?

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Old 16-10-2012, 06:30 AM   #13
dan
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hi, tis mrg i did my 40min easy, tomorrow is the 20min easy and thu is d 6x1k. So far so good, i guess. I struggled occasionally when i do not recover properly after quality sessions. Looks like my current 10k pace is abt 5mins. I had quite a decent 10k race a few days back, managed to squeeze into top30. Sub50 is not a problem but sub45 seems like a mountain 2 climb!
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Old 16-10-2012, 07:51 AM   #14
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you will get there .. once you get the 2k and 1k sessions going consistently the improvements will take place

enjoy

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