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+--- Thread: Sub45 10km training! began Aug28 (/Thread-Sub45-10km-training-began-Aug28)
Sub45 10km training! began Aug28 - MrM - 08-01-2017
Hello Ed.
Last 10km was race 10km. time was 41min59sec divided by 2 = 21min
minus 30sec = 20min30sec.
Sub45 10km training! began Aug28 - TheEd - 08-01-2017
good stuff, anything between sub 22 and 21:30 would be good
there is no need to 'bust a gut'
go out at 4.20 pace and see if you can accelerate over the last 2k
enjoy
TheEd
Sub45 10km training! began Aug28 - MrM - 08-01-2017
Ed.
Tomorrow will run 5km.
As your advise, start will 4:20, then keep 3km , last 2km going to be up the pace.
Thanks ^^
Sub45 10km training! began Aug28 - MrM - 09-01-2017
Hello Ed.
Firstly, i was overpaced at first 1km! i think this 5km was first 5km training.
little bit inexperienced.
But next time will be decent pace.
2017/01/09
5km 20min49sec
4:04, 4:12, 4:10, 4:12, 4:11
200m x3 dash
34sec, 36sec, 38sec
weight 70.7kg
Sub45 10km training! began Aug28 - TheEd - 10-01-2017
may I ask why you were doing the 3 x 200m dash?
the overall 5k time was favourable, now if you reverse the last 1k with the 1st 1k, then you would be very happy
onwards
TheEd
Sub45 10km training! began Aug28 - MrM - 10-01-2017
Hello ED.
>may I ask why you were doing the 3 x 200m dash?
I was intention to run last 1km 4:00. But time was 12sec slower.
Then i thought my speed is lacking. -> 200m dash kk
> the overall 5k time was favourable, now if you reverse the last 1k with the >1st 1k, then you would be very happy
yeah... my best 10km's last 5km time was:
0:04:08 0:04:12 0:04:10 0:04:08 0:03:53
Sub45 10km training! began Aug28 - TheEd - 10-01-2017
OK .. best not to do the 200m dash
with running, experience plays a major part in your development
be patient, it will come together over time
enjoy
TheEd
Sub45 10km training! began Aug28 - MrM - 10-01-2017
Ed
Ok i'm holding on kk
Next menu 1/14(sat) will 2km session.
Sub45 10km training! began Aug28 - MrM - 12-01-2017
Hello Ed.
Before 20km run i told , my body feels not tired feels lighter and very comfortable to run. it means i encountered runners high?
what is runners high?
when it will come?
regards.
Sub45 10km training! began Aug28 - TheEd - 14-01-2017
it probably means more that you getting fitter
runners high = producing endorphins
endorphins gives the feeling of euphoria
hope that helps a little
TheEd