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sub 40 10 k. Please advise - Printable Version

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sub 40 10 k. Please advise - robbie_1000 - 05-03-2009

TheEd Wrote:for further clarity

a session such as 10x400m would be 10 seconds per k faster to give the 3k pace session

the 6x1000m is to develop the 5k speed

theoretically the idea is have you eventually running your 5x2000m session at 3.50 per k within 6 months

this is all possible via patience and the correct development

patience and consistency is the key

do the sessions and work together and you should be looking at a sub 39min 10k by the year end

Big Grin

TheEd

:jive:


Woo Hoo :whistle:

Cheers Ed :whistle:


sub 40 10 k. Please advise - robbie_1000 - 05-03-2009

Very challenging tonight but managed it np... :whistle:
Think the mhr195 is bogus! i hope! :whistle:
restin those legs now :whistle:

6k 29.03 inc R60s ahr151 mhr195

L1 3.49 ahr162 mhr195
R1 1.00 ahr135 mhr156
L2 3.49 ahr146 mhr161
R2 59 ahr140 mhr160
L3 3.50 ahr147 mhr163
R3 1.00 ahr143 mhr162
L4 3.50 ahr150 mhr167
R4 59 ahr150 mhr166
L5 3.50 ahr154 mhr168
R5 1.00 ahr152 mhr168
L6 3.50 ahr156 mhr171
R6 1.01 ahr152 mhr169

Cheers Ed - Rob :whistle:


sub 40 10 k. Please advise - TheEd - 06-03-2009

That's a good session

there is certainly visible improvement

still trying to get a handle on your rest pulse but this will become more clear with time

TheEd


sub 40 10 k. Please advise - robbie_1000 - 06-03-2009

TheEd Wrote:That's a good session

there is certainly visible improvement

still trying to get a handle on your rest pulse but this will become more clear with time

TheEd

Thanks Smile

Another easy 30 today 6k no worries :p
I need to lose a day and this sunday would be ideal as i'm going to struggle to run then. Unless i sneak out extremley late at night - but honestly don't fancy that!
So can i drop this sunday and maybe move things round a little so i am at optimum 5k race pace for the 15thCool


sub 40 10 k. Please advise - TheEd - 06-03-2009

drop the Sunday and then roll towards the race as normal

placing the Thursday session on Friday and replacing Thursday with 20 to 30 minutes relaxed as you feel

I take it you understand how to apply the 6x1 min session now?

TheEd


sub 40 10 k. Please advise - robbie_1000 - 07-03-2009

Ok being lame sorry.
I checked the schedule out. Today was an easy 1hrs run.
managed 40mins 7.8k 40mins ahr151 mhr165. It was tough as i had to do it on the road Sad
Tomorrow was a scheduled rest day anyway which is cool.

I swapped things round as you said, then removed the 1hr easy run that should have been on tuesday and shuffled everything back by 1 day so here goes:
Mon 5K paced run - aim sub 20:00 5k
Tues easy day of 30min running
Wed easy 20-30mins
Thu start with 10 x 400m R 60 400/86sec - no faster P
Fri 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
Sat Rest
Sun Race day :whistle:

Ok?


sub 40 10 k. Please advise - TheEd - 07-03-2009

swap Tuesday and Thursday around and you should be fine

Cheers

TheEd


sub 40 10 k. Please advise - robbie_1000 - 08-03-2009

TheEd Wrote:swap Tuesday and Thursday around and you should be fine

Cheers

TheEd

Cheers:whistle:


sub 40 10 k. Please advise - robbie_1000 - 09-03-2009

5k paced 19.12secs ahr161 mhr171.
Legs felt heavy today and i could do no more :noway:
I have a change of plans now for race day. I won't be running the 5k fast as i'll be running it with the other half instead Smile

So shall i carry on with the sub 40 plan as normal or revert back to week one as i did before when i didn't have an actual race planned?

Cheers Ed
Rob


sub 40 10 k. Please advise - TheEd - 09-03-2009

Remind me again when your next 10k race is, please?

then we can see what's what

Cheers

TheEd