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


10K Training Program


Reply
 
Thread Tools Display Modes
Old 05-10-2009, 10:08 AM   #1
April
Guest
 
April's Avatar
 
10K Training Program

Hi
I started running in May and my 1st ever race is the coming 10km Nike Human Race on Oct 24. I have also signup 2 other 10km races on Nov 1 & Dec 6.

I've not done any form of training other than running 3-4 times per week, each run, 40-60mins.

I am hoping to do a sub60mins for the races. Would you be able to propose a training program?

Could you explain what's race pace and how is it being worked out?

April
  Reply With Quote
Old 05-10-2009, 12:56 PM   #2
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Ttr Icon

Hi April and welcome

there is not much time to guide you towards the 10km on Oct 24th however we shall see what can be done

could you please do a 4k time-trial either today or tomorrow so I can put together the next 3 weeks training in the build-up as well as to assess how close you are to a sub 60 minute 10km

Hope this helps you to get started

TheEd
TheEd is offline   Reply With Quote
Old 05-10-2009, 02:28 PM   #3
April
Guest
 
April's Avatar
 
Hi TheEd

I'll be heading to the gym tomorrow. I will do a 4k time-trial and update you.

April
  Reply With Quote
Old 06-10-2009, 06:55 AM   #4
April
Guest
 
April's Avatar
 
Hi TheED

My 4K time-trial is 22min40sec.

April
  Reply With Quote
Old 06-10-2009, 07:07 AM   #5
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
not bad April, judging from this if you stay relaxed but focused you should achieve your sub 60 min 10km

no running tomorrow or Thursday but a session of 2000's on Friday

would you be able to cope with this plan so far?

will provide further feedback shortly

TheEd
TheEd is offline   Reply With Quote
Old 06-10-2009, 08:13 AM   #6
April
Guest
 
April's Avatar
 
Hi TheEd

Yes, I can cope with the plan.
I'm excited!

April
  Reply With Quote
Old 07-10-2009, 12:50 PM   #7
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi April

3 x 2k tomorrow

first off .. your 4km .. where was this run, please, as it was quite fast if your aim is sub 60 minutes

this is more towards a sub 50 minute aim, to be honest

so wherever u did the 4km use the same place for the 2k session

this will be a tough session .. however I am sure you will cope

the 2k pace will be 5 minutes per k .. 2k in 10 minutes .. Rest 2 minutes between each 2km

if however the 4km you ran was accurate then you may find this session easy

after this session I shall provide your training for the weekend

Enjoy

TheEd
TheEd is offline   Reply With Quote
Old 07-10-2009, 03:22 PM   #8
April
Guest
 
April's Avatar
 
Hi TheEd

It's so good to hear from you again!

Sure, I'll attempt the 3 x 2k on the treadmill tomorrow and will come back to you with the timings right after my run.

I have a question - I run with a running club on every Thu evening. The run is about 5km. Will I end up 'running too much' for the day?

You have a good day ahead!!!

April
  Reply With Quote
Old 07-10-2009, 07:15 PM   #9
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
we can change things around where you can still run with the club on the Thursday .. running with other sis good motivation

next week you will have the 1000's on the Tuesday all depending how the weekend goes

enjoy

looking forward to your feedback re: 2k session

TheEd
TheEd is offline   Reply With Quote
Old 08-10-2009, 12:32 PM   #10
April
Guest
 
April's Avatar
 
Hi TheEd

I've just done 3 x 2k on treadmill. It was tough... I didn't manage to keep it to 5mins per k. Here's my timing:

- 10min41sec
- 11min04sec
- 11min04sec

I did a 10mins warmup before I start on the 2k session. I found the 1st set of 2k the toughtest, somehow, maybe because I was running at a faster pace.

The 2nd set of 2k was better, though the last 500m was getting tough. I wasn't sure if I could manage the last set of 2k.

The last 1000m of the 3rd set was mental endurance - didn't think I could endure to finish it. But I managed to push myself and finished it at 11min04sec...

Wasn't sure what kept me going and how I did it... I am just so glad I completed the 3 x 2k...

April
  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
17-10-2017 08:01 PM
147 Replies, 25,566 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,670 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
17-10-2017 02:32 PM
15 Replies, 630 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 12,959 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 69,341 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 317,463 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, 29,294 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, 27,065 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,078 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:58 PM.


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