Working towards my first sub 45 10K

[TheEd]

Hi Johan, how are you feeling now

hope everything works out

TheEd

[johanbakx]

Hi Ed,

Feeling fine now. Day 15 restday, just finished day 16 33 min easy 5:18. Tomorrow rest.

Monday 10k race pace, aim 47:00 (4:42)!

Johan

[johanbakx]

Hi Ed,

Today I tried the 10k at race pace at 4:42, but could only manage 5k at 4:46. I was very tired and kinda saw it coming. Definitely better to do this session in the weekend! So I’ll prolong this cycle till saturday and have another go. Any advice for the coming three days?

Johan

[johanbakx]

Picked up an injury (right foot), so I need to take a couple of days rest, hoping it will heal.

Johan

[TheEd]

Hi Johan, how things going?

have you recovered from the sore foot?

don´t be too hard on yourself, as sometimes it takes a few times to get the result

TheEd

[johanbakx]

Hi Ed,

thanks for checking in. The foot's ok. Went for an easy run today, 7.2k at 4:54 in a couple of stints. I'll give it another 2 days rest now and will start another cycle on Wednesday.

I suspect the last cycle (my first on this schedule) proved just a bit too much. I went from training 2 or 3 times a week to 6 times a week. It went rather well, but in the end I was tired. So this cycle, I will leave some sessions out. I will keep all speed sessions, but some easy runs will be cut out. Do you agree this would make sense for me to do?

My race is on March 31st. So I will start my last cycle from March 13th.

Johan

[TheEd]

Hi Johan, on the cycle, Day 3 . 5 . 8 are the most important

to start with you can have rest days in-between those sessions, and when it comes to week 2 .. you can run every 2nd day after the Tuesday Day 8 session .. paced run on the Saturday and then run every 2nd day ..

please ask questions

TheEd
ps.. in retrospect, we shouldn't have swapped those days around

[johanbakx]

Hi Ed,

Just to let you know, I started training again 3 weeks ago after quite a long break. I have a 10k race June 23rd and on Sept 1st. I’ll start a cycle around the beginning of June, so expect questions come that time. June 23rd will be too soon to break the 45 but Sept 1st should be perfect! You’ll hear from me soon.

Regards Johan

[TheEd]

Welcome back Johan and thanks for letting us know

hope things go smoothly and you get to race later this year

onwards

TheEd

[johanbakx]

Hi Ed,

My first race is June 23rd, so my next cycle starts June 5th. This cycle I want to omit a couple of sessions, because I found the 16 runs in 19 days a bit too much for me. I am leaving out day 6-9-13-16. I am keeping all the tempo sessions, but I want to avoid fatigue. Will the program still be effective this way? The aim for the race on June 23rd will be sub 47, then sub 45 for the race on September 1st.

Currently in my 5th week of running since a 3 month break and gradually improving, mixing easy runs with some interval training.

Johan