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 50 for 10km


Reply
 
Thread Tools Display Modes
Old 22-12-2016, 03:07 AM   #11
RunChris
Junior Member
 
RunChris's Avatar
 
Join Date: Dec 2016
Ok noted on that. Will try to do cycling for recovery.

Completed 5x1k inverval
1. 4:30 138
60s rest
2. 4:36 137
90s rest
3. 4:32 158
90s rest
4. 4:34 170
120s rest
5. 4:38 173

Struggling with the last set, legs feel tired and took a longer rest before it.
RunChris is offline   Reply With Quote
Old 23-12-2016, 08:09 AM   #12
RunChris
Junior Member
 
RunChris's Avatar
 
Join Date: Dec 2016
I plan to do at 5k paced run this Sunday and then reset the training cycle on next Tuesday with Day 1 (60 to 70min easy distance)

Hope I can stick to the 3,5,8 days since I will be overseas for holidays during that period, prob there wont be any easy runs in between those days just walking.
RunChris is offline   Reply With Quote
Old 24-12-2016, 11:43 AM   #13
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
do what you can do over this holiday period and see what can be done in the New Year

have a great time

TheEd
TheEd is offline   Reply With Quote
Old 27-12-2016, 08:58 AM   #14
RunChris
Junior Member
 
RunChris's Avatar
 
Join Date: Dec 2016
Thank you. Did a warm up followed by a 5km time trial on Xmas day

Time taken: 23:54
Splits and HR:

1. 4:48.7 143
2. 4:47.7 165
3. 4:49.4 167
4. 4:51.1 163
5. 4:36.8 170

Happy with the timing for 5k, finally broke the 24mins.
Merry Xmas and a Happy New Year.
RunChris is offline   Reply With Quote
Old 29-12-2016, 10:20 AM   #15
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
sub 24, sets you up pretty well for future development

nice going

TheEd
TheEd is offline   Reply With Quote
Old 05-01-2017, 06:05 AM   #16
RunChris
Junior Member
 
RunChris's Avatar
 
Join Date: Dec 2016
Did 5 x 1k Interval on Tuesday with 1 min rest in between, did not run on track so may no be accurate, splits and HR:

1 4:43.9 134
2 4:48.0 166
3 4:31.9 169
4 4:31.7 171
5 4:21.6 173
RunChris is offline   Reply With Quote
Old 05-01-2017, 09:39 AM   #17
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
good session, starting slower and building up the pace

onwards

TheEd
TheEd is offline   Reply With Quote
Old 09-01-2017, 05:00 AM   #18
RunChris
Junior Member
 
RunChris's Avatar
 
Join Date: Dec 2016
Did a 5km time trial on track the day before in 23:50
Weather was hot and humid but managed to complete the 5k

Split and HR:
1. 4:50.9 155
2. 4:46.5 170
3. 4:45.8 172
4. 4:45.7 173
5. 4:40.5 175

Thinking whats the best way to run this weekend for the 10k?
First 5k at 5min pace, then last 5k try to push for 4:50?
RunChris is offline   Reply With Quote
Old 09-01-2017, 06:38 AM   #19
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
take a look at this article:

Race Your Best 10km

http://www.time-to-run.com/training/...-best-10km.htm

this takes time to achieve, the more you practise the method, the more successful your results shall become

enjoy

TheEd
TheEd is offline   Reply With Quote
Old 14-01-2017, 01:57 PM   #20
RunChris
Junior Member
 
RunChris's Avatar
 
Join Date: Dec 2016
Hi TheEd,

I just finished my 10k race with a timing of 49:33 and happy with my timing.
Thanks again for all the tips and advice.

1. 4:28.9 168
2. 4:54.3 174
3. 5:09.4 171
4. 5:20.7 167
5. 4:58.7 171
6. 5:03.3 171
7. 5:07.8 170
8. 5:11.6 166
9. 5:00.6 166
10. 4:18.1 168

Will be going back to training for half and full marathons. Cheers.
RunChris 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
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
18-01-2018 08:17 PM
157 Replies, 38,862 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
18-01-2018 10:16 AM
540 Replies, 205,685 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
16-01-2018 11:24 AM
48 Replies, 6,071 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
16-01-2018 11:22 AM
152 Replies, 88,353 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by J.R
13-01-2018 11:04 AM
37 Replies, 10,620 Views
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by TheEd
08-01-2018 02:47 PM
27 Replies, 1,851 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, 37,776 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, 34,253 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 34,481 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 05:17 PM.


Powered by vBulletin® Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
© 2008 - 2018 Time-to-Run All Rights Reserved