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


Sub 50min 10k if possible?


Reply
 
Thread Tools Display Modes
Old 28-04-2015, 09:01 AM   #1
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Sub 50min 10k if possible?

Hi Time to Run,
I have been running for a while now, completed lots of 10ks also done half marathons and marathons.
Run about 3/4 times a week.
My time for 10k usually range from 51-56 minutes, half marathon 2:02 and marathon 4:30 oh and 5k park runs 24-26 mins
Just never seem to be able to get under 50 for the 10k. I have a race on the 25th May.
Height 5'11 Weight 92kg.

Training regime at the moment consists of 50-75 miles per month. Do my 10k runs on a little trail loop I've found usually takes me 55 minutes. Do my fartlek and inclines sessions on my dreadmill.

Your input is most welcome and I would like to start a 10k program. Also would the time trails be ok on the treadmill, also have a garmin monitor with a Hr strap plays up sometimes.

Cheers

Jambo
Jambo is offline   Reply With Quote
Old 30-04-2015, 08:41 AM   #2
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jambo and welcome to the forums

you may get results from the 1st cycle and you may not, but you will get a lot of feedback and knowledge gained before the 25th May race

are you able to put a 4k time-trial in on the weekend and then we can start with day 1 next Tuesday

treadmills can be used for the test

if you get the garmin to work then any feedback would be great

over to you

TheEd
TheEd is offline   Reply With Quote
Old 30-04-2015, 01:20 PM   #3
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Hi TheEd,

Thank you for the welcome.
I have just done a 12k steady run yesterday, so got a recovery run today/tomorrow so I will do the 4k time trial on Saturday I think.
I will be in touch with results and will try to get HR monitor working? Garmin works fine.

Thanks

Jamie.
Jambo is offline   Reply With Quote
Old 30-04-2015, 01:55 PM   #4
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Hi TheEd,

As part of my 4k time trial could I just do a local 5K Park run, and get the splits off my garmin?
Jambo is offline   Reply With Quote
Old 03-05-2015, 03:09 PM   #5
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Hi TheEd,

Here are my times for 4k time trial.
1k 4:35
2k 4:39
3k 4:45
4k 4:39
Average Heart Rate 155bpm.
All done on treadmill and with Garmin Footpod.

Let me know what you think, and what's next?
Jambo is offline   Reply With Quote
Old 05-05-2015, 08:00 AM   #6
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jambo, now that you have the 4k time-trial

look at this post: 10k Training Program Tips

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

and see if you able to work out your pace for the 2k session

you will start with the sub 50 minute 10k Training Program

http://www.time-to-run.com/training/10k/sub50.htm

use that schedule for your structure and adapt the pace times accordingly

over to you

Day 1 Tuesday . Thurs 2k session

TheEd
TheEd is offline   Reply With Quote
Old 05-05-2015, 07:59 PM   #7
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Hi TheEd,

Day one complete, ran for 60 mins and covered 10.8k at a nice and easy pace.
Average pace 5:35 per km.
Going to do an easy 30 min run tomorrow as shown on schedule and then Thursday for the big one.

Thanks

Jambo
Jambo is offline   Reply With Quote
Old 06-05-2015, 07:52 PM   #8
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Hi TheEd,

Done the 30 minutes at easy pace today.

30.05 minutes
5.7 km
5.17 km pace
122 Hr average

Got the 3 x 2km runs tomorrow.

Let you know how I get on!

cheers.
Jambo is offline   Reply With Quote
Old 08-05-2015, 06:49 AM   #9
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
and now for the 2k feedback



TheEd
TheEd is offline   Reply With Quote
Old 08-05-2015, 07:16 AM   #10
Jambo
Junior Member
 
Jambo's Avatar
 
Join Date: Apr 2015
Hi TheEd,

Here is the feedback.

1k warmup nice and easy.

2k session with 90s-2mins rest

1k 4:54
2k 4:51
rest
1k 4:47
2k 4:52
rest
1k 4:46
2k 4:47

Average Hr 133bpm
Max Hr 157bpm
Rests average hr 105bpm

All felt pretty good but the last 2k was a bit of a push to keep the pace. Heart seemed nice and steady throughout and rest / recovery seemed good.

May just do a couple of km tonight as a leg loosener at say 5:30/5:40 pace, would that be ok.

Let me know your thought?


Regards

Jambo
Jambo 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
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by Andyc16us
13-12-2017 01:06 AM
4 Replies, 67 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
12-12-2017 04:16 PM
14 Replies, 8,218 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by TheEd
12-12-2017 10:43 AM
12 Replies, 502 Views
To race is but a dream...
04-10-2011 09:45 PM
Last post by TheEd
09-12-2017 06:16 PM
214 Replies, 89,604 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
08-12-2017 01:29 PM
38 Replies, 3,158 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 194,605 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, 33,593 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, 30,707 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 30,774 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 01:26 AM.


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