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+--- Thread: Sub 40 but a long way from sub 35 (/Thread-Sub-40-but-a-long-way-from-sub-35)
Sub 40 but a long way from sub 35 - Joemurray39:15 - 17-10-2012
Hi ed,
easy runs, mon, tue, 30 & 40 mins respectively. Was planning an easy 1hr run today as I'm between night shifts. Next 10k is November 10th, day 1 would be the 23rd, I think. What should I do between now and tuesday? Also should I do the 40min plan or mod the plan to do quicker 2k, 1k's etc?
Sub 40 but a long way from sub 35 - TheEd - 17-10-2012
JM .. look to do the sub 35 minute program and we mod the pace to suit you
if you like you can do a 4k time-trial on the weekend to see what your current 4k is, this will be your 4k marker, though you have to build up speed and not go out hard and get slower but instead feel in control of what you are doing
tomorrow can be up to an hour and Friday Rest
after the 4k it can be an easy 20 to 30 minutes
then Tuesday Day 1 .. how does this sound?
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 18-10-2012
Hi Ed, 3 easy runs Mon/Tue/Wed
M - 30:00mins - 6.03k
T - 38:15mins - 6.61k
W - 56:30mins - 10.62K
As I mentioned in earlier posts, another 10k on Nov 10th, day 1 is tuesday 23rd october. What should I do between now and then, and should I stay on the sub 40 program for another cycle?
cheers
Joe
Sub 40 but a long way from sub 35 - TheEd - 18-10-2012
Hi Joe .. I mentioned this .. today Thursday will be 1hr
if you like you can do a 4k time-trial on the weekend to see what your current 4k is, this will be your 4k marker, though you have to build up speed and not go out hard and get slower but instead feel in control of what you are doing
tomorrow can be up to an hour and Friday Rest
after the 4k it can be an easy 20 to 30 minutes
then Tuesday Day 1 .. how does this sound?
TheEd
ps.. what was also mentioned was the following - look to do the sub 35 minute 10k program and we mod the pace to suit you
Sub 40 but a long way from sub 35 - Joemurray39:15 - 20-10-2012
Sorry ed, curse of the night shifts. Did 4k time trial today in 14:54. Reasonably comfortable, only last k was a bit hard
1k 3:53
2k 7:50 3:57
3k 11.30 3:40
4k 14:54 3:24.
Roll on tuesday.
Sub 40 but a long way from sub 35 - TheEd - 21-10-2012
yes, it would be harder you ran it in 3.24
will provide pace for 2k session shortly
enjoy
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 24-10-2012
Hi ed,
2 easy days tue/wed
12.29k in a hr
3ks in 15:30. Both were to/from work and I was carrying a backpack and I was in a rush etc. Hence the reason I didn't stick to the plan. Anyway 2k splits tomorrow, what times should I aim for?
Sub 40 but a long way from sub 35 - TheEd - 24-10-2012
Hi JM ... 2k pace
3.45 to 3.50 per k = 7.30 to 7.40 per 2k
1k session = 3.35 to 3.40 per k
please provide feedback as to how that goes
Cheers
TheEd
Sub 40 but a long way from sub 35 - Joemurray39:15 - 25-10-2012
Hi ed, did 2k session this morning. Nice conditions, mild with no wind. The markings for the Paisley 10k are still on the road so I use them as a guide. I'm not gonna lie and say it was easy but definately felt good. Hit a little bit of a wall after 7k's and I had a stitch for the last 2k's but nothing I could'nt run through.
2k warm up
1. 3:30/3:59 = 7:29 Avg 3:45
2. 3:47/3:54 = 7:41 Avg 3:51
3. 3:35/3:39 = 7:14 Avg 3:37
4 3:35/3:47 = 7:23 Avg 3:42
5 3:36/3:40 = 7:16 Avg 3:38
Total 37:03 Avg 3:42
2k warm down
Sub 40 but a long way from sub 35 - TheEd - 25-10-2012
a nice solid session JM .. the 1k session should be fun after this
TheEd