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Sub 45 Minute 10K by Sat Sept 13


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Old 13-08-2014, 10:21 AM   #21
TheEd
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correct on number 3 .. keep it relaxed .. so pace around 4.30 to 4.40 per k

for #1 .. aim for going through 5k around 22.30 to 23 minutes

as for 6 x 1 minute fast / slow

the 1 minute fast is at anticipated race pace with 1 minute easy in-between

the session is a feel good session

you should finish wanting to race

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Old 17-08-2014, 07:33 PM   #22
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Ran an official time of of 46:42 which is a PB for me. A very hot 19 degrees today, most of the others in my running group were at least 1-2 minutes off their PB's despite the flat course.

Split Time Distance Avg Pace Avg HR Max HR

1 4:29.7 1.00 4:30 144 150
2 4:30.0 1.00 4:30 152 155
3 4:30.9 1.00 4:31 155 158
4 4:35.9 1.00 4:36 155 156
5 4:34.6 1.00 4:35 155 157
6 4:39.6 1.00 4:40 156 158
7 4:47.1 1.00 4:47 166 177
8 4:54.7 1.00 4:55 160 177
9 5:00.7 1.00 5:01 154 157
10 4:28.5 1.00 4:28 158 174
11 :20.5 0.08 4:27 178 179
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Old 18-08-2014, 07:57 AM   #23
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nice going chim .. do make sure to recover for the 3 days after the event, most important

what's next for you?

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Old 18-08-2014, 01:58 PM   #24
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next race is my goal race, the 10K on September 13

Should I start the next cycle on August 26?
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Old 20-08-2014, 09:16 AM   #25
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you can start the cycle this week

consider the 2k session for tomorrow (Thursday)

are you able to achieve?

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Old 20-08-2014, 04:33 PM   #26
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Yes.. I can start the 2K session tomorrow (Thursday). What shall be my target pace?

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Originally Posted by TheEd View Post
you can start the cycle this week

consider the 2k session for tomorrow (Thursday)

are you able to achieve?

TheEd
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Old 20-08-2014, 07:16 PM   #27
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same as the last 2k session, however the last 2k you can speed up to 5 seconds per k quicker

then depending on how you feel, we can discuss the 1k session

long run over the weekend

enjoy

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Old 22-08-2014, 02:17 AM   #28
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Did a run after work tonight on the track. Felt really good so ran a little faster than target pace the first two laps. Felt much better than the first time I did this workout and decided to push it in the final lap as I had some gas left in the tank.

1st 2K 9:24 - (avg 4:42 per km) 133 Avg HR, 135 Max HR
2nd 2K 9:25 - (avg 4:43 per km) 134 Avg HR, 140 Max HR
3rd 2K 9:14 - (avg 4:37 per km) 142 Avg HR, 145 Max HR
4th 2K 8:45 - (avg 4:23 per km) 147 Avg HR, 158 Max HR

What do you recommend as my target pace for the 6 x 1k?
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Old 25-08-2014, 06:03 PM   #29
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look to do the 1k session at around 4.30 to 4.40 per k

onwards

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Old 26-08-2014, 08:27 PM   #30
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Did the 6 X 1K workout on Tuesday in a noon hour workout as I had a trail run with some elevation on Sunday and calves were sore on Monday so decided to take a day of rest.

Felt really good, and strong throughout the workout despite being a very hot day. Took 90 seconds rest in between each interval. Decided to finish strong in the last interval

1 4:24.9 Avg HR 132 Max HR 141
2 4:24.4 Avg HR 138 Max HR 146
3 4:24.5 Avg HR 138 Max HR 145
4 4:25.2 Avg HR 139 Max HR 146
5 4:22.5 Avg HR 141 Max HR 148
6 4:10.9 Avg HR 145 Max HR 152
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