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+--- Thread: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise)
sub 40 10 k. Please advise - robbie_1000 - 23-09-2009
6 x 4min sets running at 3.45pk inc R60. Treadmill :whistle:
Ed the next cycle after this will be the last before the big race of the year for me.
I'll be recording my hr results plus distances for this last cycle so u can see how i'm doing from day to day.
Sub 40 here i come!:whistle:
sub 40 10 k. Please advise - TheEd - 23-09-2009
good stuff ... have you done a Build Up training yet or have you never got to that part of the training before?
TheEd
sub 40 10 k. Please advise - robbie_1000 - 24-09-2009
I haven't had a break really from the schedule! unless you count injuries!
Would be nice to schedule a break in training after this years race!
sub 40 10 k. Please advise - robbie_1000 - 05-10-2009
I ran the race course that i'll be running on Nov 1. I managed it in 42.52secs.
The course has a hill start for 1st k and another at about 8k.
In between there are some good downwards sections where you naturally pick up the pace.
I went out too fast at the start i think and suffered until i got round to the back part of the course and checked my watch.
At this point i thought i was up for a good finish so pushed harder but only ended up with an ok time.
So from now til the 1st Nov i have my last cycle of the programme.
26 days til race day and need to scrub off 3 mins:laugh: But i think with your help i can do it!
Whats the plan Ed, can u advise me please :whistle:
sub 40 10 k. Please advise - TheEd - 05-10-2009
not too shabby robbie
OK .. easy running and then Thursday 2000's
give that session a tonk and look to getting close to 4 minutes per k for the session
feedback thereafter
recover for the next few days till Thursday, so no hard running
tomorrow u can go up to 75 minutes back make it a true tick over run
Thursday counts
TheEd
sub 40 10 k. Please advise - robbie_1000 - 05-10-2009
Thanks Ed.:whistle:
I'll keep it easy til thursday's 2000's. I'll do these on the treadmill if thats ok?
I'm fully focused for this one
sub 40 10 k. Please advise - robbie_1000 - 05-10-2009
hmm - just checked my resting hr - Lowest it's ever been down by 5 beats per min now at 45. quite happy with that :whistle:
sub 40 10 k. Please advise - TheEd - 05-10-2009
then you should handle sub 4's per k
treadmill should be fine - all 5 sub 4
sub 40 10 k. Please advise - robbie_1000 - 06-10-2009
It will be done as you have directed Ed
I feel focused more than ever!
sub 40 10 k. Please advise - robbie_1000 - 07-10-2009
Managed a 72minute 10k yesterday on the treadmill!