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Sub45 10km training! began Aug28


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Old 16-09-2014, 02:41 PM   #21
MrM
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ok

TheEd

Ok. Got it.
Rest of this week training what do i do?

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Old 16-09-2014, 03:48 PM   #22
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use the sub 45 minute 10k program structure

http://www.time-to-run.com/training/10k/sub45.htm

and then reduce training where necessary, never increase training unless instructed to

you meant to be feeling good during this week, the program is trying to teach your body a rhythm associated to the training

please ask further questions

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Old 17-09-2014, 01:01 PM   #23
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Today

Hello

Today i was run 3x5km@10km pace with easy 1min, Fartlek.
Btw , maybe its my first time running Fartlek. I like this training.

Warm up: 10min strech, 10min jog

1st 5km (@ pace 4:30)
1min easy run
2nd 5km (@ pace 4:15)
1min easy run
3rd 5km (@ pace 4:15)
1min easy run.

18min = 4km

Cool down: 10min stretch , 10min jog.

Condition : Good! ^^
Weather: Best as always
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Old 18-09-2014, 08:05 AM   #24
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just to confirm, you did mean 5 minutes and not 5 KM, right?

all coming along nicely, you should be feeling ready to roll over the weekend

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Old 18-09-2014, 10:48 AM   #25
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Miss type

TheEd thanks for check.

Yeah! sorry didnt check my write.

5min is right!

I want to run weekend kk but two legs hamstring muscle have little fatique.
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Old 18-09-2014, 11:10 AM   #26
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see post - http://www.time-to-run.com/forums/sh...6&postcount=20

directly related to current situation .. hill sprint = hamstring fatigue

we live and learn

on we go

TheEd
ps.. keep us informed as to how things are going .. it is a 3 day easy / recovery after weekend test
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Old 18-09-2014, 11:51 AM   #27
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Icon7 Ok

TheEd thanks.

But this fatique i like it kk.

3 day recovery will done.
After refresh what will we do?

Mendee
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Old 18-09-2014, 12:17 PM   #28
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you start day 1 of the cycle next Tuesday, so day 3 is Thursday and the 2k session

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Old 18-09-2014, 12:23 PM   #29
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btw , during rest day can i do plank?
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Old 18-09-2014, 12:31 PM   #30
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yes, that should be fine

enjoy

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