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the road to a sub 45 minute 10k


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Old 01-12-2014, 11:52 AM   #1
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the road to a sub 45 minute 10k

I actually posted in the beginners area but this plan is not for beginners, so as it was suggested by TheEd that I do it, I thought a post in this area was best!

My 4k time trial:

1k - 04:48 - Comfortable
2k - 04:48 - Comfortable
3k - 04:47 - Getting tougher
4k - 04:49 - Tough

Total: 19:13

This was at 12.5 kph and my only issue was with breathing, my final K I started to get a stitch.

I also ran a comfortable 5k at 10kph and thats where I am up to!

i have a question though, whats the best way of breathing?
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Old 02-12-2014, 08:39 PM   #2
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i have now run another 25 minutes at 9.6kph and thats day 2 of my 3 week road to sub 50min 10k
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Old 03-12-2014, 02:14 PM   #3
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looking forward to day 3 feedback

onwards

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Old 04-12-2014, 08:58 AM   #4
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Hi there TheEd, good to hear back from you!

So day 3 complete, comfortable 2k, comfortable 2k, comfortable 2k at the 4:55 pace.

The only thing I managed to receive was a blister on the foot I never ever get a blister on, quite painful! My ankle also gave me some gyp but as its still recovering from ligament damage thats fine, it wasnt too bad at all if im honest.

Happy to have a rest day!

I am also doing a variety of things at the gym each week but i was incorporate my rest day with only doing upper body exercises.
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Old 04-12-2014, 10:28 AM   #5
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while adapting to the program, especially from Day 3 to Day 8 .. avoid any leg exercises

you will need your recovery during those days

weekend long run and then 1k session

and then gym work does not have a chance of a negative impact on the program

enjoy

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Old 05-12-2014, 09:05 AM   #6
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Hi TheEd, whats your actual name? I can't stand calling you by your handle - if you dont mind of course!

I will try to get a run in this weekend, what sort of pace should I be running at? It is a long time.

Many thanks,

Chris
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Old 05-12-2014, 09:32 AM   #7
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Hi cache, we keep it to TheEd on the forums, if you send a private message or an email then you can use my name

here is a little background info for you

http://www.time-to-run.com/about
http://www.time-to-run.com/theed/about

hope that is suffice for now

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Old 05-12-2014, 09:57 AM   #8
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no problem at all, will read that now, but, the pace the the long run? also if i dont manage it this weekend can i do it monday and continue from there?
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Old 05-12-2014, 10:02 AM   #9
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if you can't make the long run on the weekend

don't try make it up

you have the 1k session coming

if you do get to run on the weekend then look at 140 bpm or 1 minute to 90 seconds slower per k than your 2k session pace if you are doing 90 minutes

1 minute slower than 2k session if running 1hr

if you are able, try to put a 20 minute run in over the weekend

and then continue as normal

have a great weekend

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Old 05-12-2014, 11:30 AM   #10
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i can likely manage a 20 minute run this weekend but not the hour, but good to know the stats required and not to make up for days lost.

so for the 1k session on monday what should i be running at?
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