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aiming for sub 50


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Old 24-10-2014, 01:47 PM   #1
dan_fish88
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aiming for sub 50

Hi,
so I'm Daniel and I'm new here. I was hoping someone could possibly help me. I'll begin by describing where I'm currently standing and what goals I have in mind. I am 26 years old, weigh 86 kg (189 lb.). I have never been in particularly good shape, but I have been running, if irregularly for the past 5-6 months. About a month ago I started running more regularly but without any structured program. over the last 4-5 weeks I have been running 2-3 times a week. I have three different routs: 3k, 5k and 6.3k which I alternate without any real system, just what I feel like that day. My best times are 3k 13:45, 5k 24:20, 6.3k 31:49. I realized that I want to take up running more seriously and enter a new level of fitness, feeling that my training hasn't been effective enough. I would like to train towards a sub 50 10k. I decided on this distance after seeing that the recommended threshold is a 24:10 5k, figuring I was close enough. Does this seem reasonable? The way I see it, my main goal is to become a better informed, more disciplined runner. The the sub 50 goal is important to me as a quantifiable objective, but I only consider it a mid-term goal. Hopefully I can reach that within 3-4 weeks?

So I started on the program a couple of days ago. Yesterday was Day 1. I ran for an hour and felt great, covering about 10.3k. It was an effort but I didn't go all out (probably could have squeezed out 11k) today was day 2. I was supposed to run an easy 30 minutes so I planned a 5k route. However, I only slept 4 hours and was apparently still feeling the effect of yesterday's run. This led to me feeling weak so I stopped after 24 minutes and just over 4k. walked an extra 1K or so to make it up. Basically I would like to know if you think I am up for the sub 50 program or if I should start with something more basic, since I got a rather mixed feeling from these two days.
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Old 26-10-2014, 12:32 PM   #2
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progress

ok. so I'll keep posting what I have been up to. In this way I can keep track of my training and hopefully allow for someone more knowledgeable to provide me with feedback.

23/10 day 1: described above.

24/10 day 2: described above

25/10 day 3: 3X2k. here are my splits:

1k 4:43, 2k 5:02. total 9:45 (large disparity here, started a bit too fast so slowed down purposely)
1:52 break, walking.
3k 4:52, 4k 4:56. total 9:48
1:55 break, walking
5k 4:50. 6k 4:56. total 9:46

overall the session wasn't difficult. felt like I could have shaved off 10-15s per k, perhaps a bit more going all out.

26/10 day 4: rest.
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Old 27-10-2014, 11:43 AM   #3
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sorry for missing this and welcome to the forums

your 2k session look good as a start

look to do the 1k session and to provide feedback

and then we can get you onto the correct day routine

as the long run should be on the weekend, unless you unable to do so

on we go

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Old 29-10-2014, 02:43 PM   #4
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Thanks for the reply ed! I will post a complete update in a few days. About the 1X6 session, am I supposed to push myself? I mean, if the pace is 4:50 and I feel I could keep a faster pace (say 4:35) should I hold back or run to my ability? and another question, may I ask why you emphasize the need to perform the long run on the weekend?
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Old 29-10-2014, 03:21 PM   #5
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the weekend is when the runner has the most time to run up to 2hrs and more, as well as focus on recovery

on we go



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Old 31-10-2014, 12:05 PM   #6
dan_fish88
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hi ed, some upadates.

27/10 day 5: 1:15, 11.4 k. Had to get on with my day.. getting your point about weekends

28/10 day 6: 30 minutes, about 4.8.

29/10 day 7: 30 minutes, 4.6. difficult run, tired legs.

30/10 day 8: 1kX5. Here are my splits:

1k: 4:50
2k: 4:50
3k: 4:43
4k: 4:46
5k: 4:47

This run was a bit of an effort. Not very difficult but definitely more challenging than the 3X2000 I did last week. I would have thought it should be the other way around seeing as I ran less distance overall, shorter stretches and more frequent breaks. Also the pace was very similar.
Two more things. I forgot to mention that Isigned up a while ago for a 10k race on november 11th. On paper the 3 week program complies perfectly with that but I would obviously value your opinion. Another thing is that it started raining here and I probably won't be running today, perhaps tomorrow as well. Is there any way to make it up? If not, how shoulf I adapt the program.
thanks again for all the great help
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Old 31-10-2014, 12:42 PM   #7
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first off .. nice going and great to see you going through the sessions

2nd and importantly .. don't try make up the days lost

development is about achieving consistency, however it must come easily in the beginning and with time a results the consistency ill have improved

3 x 2k is not the same as 4 / 5 x 2k .. that is your future

onwards

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Old 02-11-2014, 08:18 PM   #8
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Hi ed! here's the update. It has been raining here foe a couple of days which led to me missing two days (9 and 10, easy 30 minutes on both). Today would have been a rest day but seeing as I already rested twice I skipped one day ahead to the 5k, which took me 23:52. I kinda felt like I wasn't at my peak. Not that I felt disjointed but I didn't have that feeling I get when I know Im running to the best of my ability. Tomorrow I go on to run the 10k. Wish me luck!
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Old 03-11-2014, 09:52 PM   #9
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3/11 day 13: ran 10k, 1 hour flat. Felt very good throughout, wasn't much of a challenge at this pace. I have my doubts however when I consider that achieving my target time would require that I shave a little more than a minute off each km. Can't say I felt that good..
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Old 04-11-2014, 07:06 AM   #10
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give yourself the chance to recover from Day 3 to Day 8 training

recovery and getting the feel good factor back shows your adaptation to the cycle is working for you

patience can be most helpful

on we go

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