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+--- Thread: Achieve Sub 45 10k on Training Program (/Thread-Achieve-Sub-45-10k-on-Training-Program)
Sub 45 by 23rd September 2012 - Boony - 29-08-2012
Morning TheEd,
here's my latest update following the 6x1K session this morning (moved it back a day due to bank holiday over indulgence!!!)
Friday - Rest
Saturday - 1:30:02 @ 5:53/k for 15.30km
Sunday - 30:04 @ 5:30/k for 5.46km
Monday - Rest
Tuesday - 30:42 @ 6:01/k for 5.10km
Today - 6x1K interval with 90s rest (prev session splits in brackets - from 8th Aug)
1. 4.25 (4.28)
2. 4.22 (4.31)
3. 4.21 (4.25)
4. 4.11 (4.29)
5. 4.13 (4.30)
6. 4.07 (4.28)
I was surprised by the 4.11 and 4.13 intervals as it felt like I was going at a steady and relaxed pace, I put an extra effort in on the final 1K so this was the only time I was pushing myself.
Feeling pretty confident after the last two quality sessions, hopefully I can get a decent 5k under my belt on Saturday and then put in a solid stint over days 3-8 when I start the cycle again on Tuesday.
Sub45 here I come?
Cheers,
Boony
Sub 45 by 23rd September 2012 - TheEd - 29-08-2012
getting closer Boony ..
what pace for the 5k on Saturday?
Cheers
TheEd
Sub 45 by 23rd September 2012 - Boony - 29-08-2012
Was thinking 23.15 to 23.30 for the 5K, will just aim to run at a decent but controlled pace and see where I end up.
Sub 45 by 23rd September 2012 - TheEd - 30-08-2012
good stuff ... seems decent
Sub 45 by 23rd September 2012 - Boony - 01-09-2012
Afternoon,
5K paced run just completed...
Thought I'd run during the hottest (by UK standards!) part of the day, as I don't normally get to practice running when its warmer.
1k - 4.20
2k - 4.36
3k - 4.37
4k - 4.31
5k - 4.27
So total time of 22.31, my quickest 5K paced run before this was 23.34, so I've made good progress. Felt nice and controlled for the 2nd/3rd/4th Kms, and was able to pick it up slightly for the final 1k.
So, 10k easy tomorrow, 30min easy on Monday and then back to week 1 on Tuesday for a full 3 week cycle before I race on the 23rd Sep.
Any advice or suggestions for the next 3 weeks? What sort of pace do you suggest for the 2k, 1k and 5k sessions? And is it worth tagging a 5th rep onto the 2k sessions if I'm feeling strong after the 4th rep?
Cheers,
Boony
Sub 45 by 23rd September 2012 - Boony - 06-09-2012
Morning,
latest update after this mornings 4x2K session, since the 5K paced session on Saturday.
Sun - 10K easy - 10.00K in 58.42 @ 5.52/k
Mon - 30min easy - 5.21K in 30.00 @ 5.46/k
Tue - 30min easy - 5.48K in 30.00 @ 5.29/k
Wed - 30min easy - 5.21K in 30.00 @ 5.46/k
Today - 4x2K 120sec rest (last sessions times in brackets, from 23rd Aug)
1. 9.14 @ 4.37/k (9.26 @ 4.43/k)
2. 8.56 @ 4.28/k (9.18 @ 4.39/k)
3. 8.52 @ 4.26/k (9.13 @ 4.37/k)
4. 8.41 @ 4.20/k (8.56 @ 4.28/k)
Happy with the progress I'm making towards the race on the 23rd Sep. Was able to run under 9mins in a controlled way, again only pushed for the final 600m of the last interval.
For the 6x1K next week should I looking to run each one under 4.20/k?
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 06-09-2012
sorry for missing your post on the 1st ..
you could well consider doing the last 3 below 4.20 per k
on race day you looking for things to work out favourably however we can say that your training is definitely working in the right direction
nice going
TheEd
Sub 45 by 23rd September 2012 - Boony - 06-09-2012
No probs at all.
Ok, I'll look to hover around 4.20-4.25 for the first 3 and then look to duck under 4.20 for the last 3.
Yeah I agree, I'm more confident than I have been about getting close to 45mins.
With some nice running conditions, a well executed plan and hopefully someone who runs at a 44-45min pace to follow I should be there or there abouts at the 7km mark, then the training and race adrenaline will hopefully kick in to see me through!
Sub 45 by 23rd September 2012 - Boony - 12-09-2012
Morning TheEd,
here's my latest update following the 6x1K session this morning (moved it back a day as I played football on Saturday for the first time in 4 months and my legs needed some extra recovery)
Friday - Rest
Saturday - 90mins of football
Sunday - Rest
Monday - Rest
Tuesday - 30:59 @ 6.07/k for 5.06km
Today - 6x1K interval with 90s rest (prev session splits in brackets - from 29th Aug)
2K warmup - 12.16 @ 5.57/k
1. 4.21 (4.25)
2. 4.20 (4.22)
3. 4.16 (4.21)
4. 4.16 (4.11)
5. 4.09 (4.13)
6. 3.58 (4.07)
2K warmdown - 13.05 @ 6.26/k
So i've made some progress since the last time out, only the final interval of 3.58 was a genuine effort. The others I was able to complete in a controlled way whilst running at a consistent tempo.
For the 5K run on Saturday, I'm thinking of running at around 4.30-4.35 pace, as I want get used to running at that pace before my race on the 23rd Sep. Does that sound ok, or should I look to put in a session of 22.30mins or quicker? Which will set me up best for the race?
Cheers,
Boony.
Sub 45 by 23rd September 2012 - TheEd - 12-09-2012
this sounds ghood regarding the paced run
22:30 pace for the first 4k and then start picking it up 'slightly' finishing stronger and in control
hope this works out and you gain confidence from this
TheEd
ps.. try not to play footie before the race next week
