Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


Improving 5k and 10k pace


Reply
 
Thread Tools Display Modes
Old 03-05-2015, 07:52 PM   #11
adamoliver
Junior Member
 
adamoliver's Avatar
 
Join Date: Mar 2015
Thought I'd do a 4k time trial to see how my times compared with 2 months ago. I'm quite happy with the result. I've taken 2mins 3seconds off my time

19:19

Splits:
4:30
4:50
5:03
4:54
adamoliver is offline   Reply With Quote
Old 05-05-2015, 11:29 AM   #12
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
quite something adam, how is the training progressing

from the time-trial feedback, it shows that with a little more stamina you should maintain a pace close to what you start off with (your first 2km)

on we go

TheEd
TheEd is offline   Reply With Quote
Old 25-05-2015, 12:40 PM   #13
adamoliver
Junior Member
 
adamoliver's Avatar
 
Join Date: Mar 2015
Hi Ed,

I am currently working on the sub 50 minute 10k program with a few modifications to allow for more days rest. I'm aiming for about 5 days of running per week rather than 6 days. Days that I'm resting are going to be days which would normally be easy 30 min runs so that I don't miss out on more of the harder sessions.

On day 5 I managed my longest run so far which was 17.74k (11 miles) in 1hr 45mins. A pretty comfortable pace but my legs were finished after it! I also completed days 6,7 and 8 but after the 8th day my legs needed a rest so took day 9 off. On day 12 I set a new PR for 5k - 23:56

What do you think of my plan for days off? Make sense?
adamoliver is offline   Reply With Quote
Old 26-05-2015, 05:56 PM   #14
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
this should be fine

the core of the program is between Day 3 to Day 8 and during those days, the 2k, Long Run and 1k session are most important

let me know how everything progresses

TheEd
TheEd is offline   Reply With Quote
Old 28-09-2015, 05:55 AM   #15
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
How is the progression Adam?

onwards?

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
18-12-2017 09:54 AM
42 Replies, 3,613 Views
To race is but a dream...
04-10-2011 09:45 PM
Last post by shadydaz
17-12-2017 11:23 AM
222 Replies, 90,854 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by Octopus
17-12-2017 01:07 AM
15 Replies, 717 Views
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by TheEd
16-12-2017 01:16 PM
9 Replies, 311 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
14-12-2017 11:22 AM
19 Replies, 8,499 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 196,081 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 34,233 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 31,246 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 31,328 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 08:35 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved