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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 - 03-04-2009
Ok so i start Day01 next tues. I'm on a rest day today Day11.
What shall i do between sat,sun,mon
Just some 30 - 40mins light runs sound ok?
Cheers Ed
sub 40 10 k. Please advise - TheEd - 03-04-2009
That would be good and the hopefully we can get you consistent again
consider putting in a 1hr to 75 minutes over the weekend and a recovery the day after
Cheers and enjoy the weekend
TheEd
:mrburns:
sub 40 10 k. Please advise - robbie_1000 - 03-04-2009
Will do and as always have a good weekend and take care.
Cheers
Rob
sub 40 10 k. Please advise - robbie_1000 - 04-04-2009
9.3k 60mins mhr123 :p
sub 40 10 k. Please advise - robbie_1000 - 06-04-2009
5.5k 30 mins under 140mhr.
Looking forward to getting going on the plan again and hitting the quality runs at new levels :whistle:
sub 40 10 k. Please advise - robbie_1000 - 08-04-2009
Managed an 1hr run yesterday on the road with my son riding next to me on his bmx.
Half hour today on the treadmill 5.5k mhr kept under 123.
So the big day has arrived 3.55pk again is freakin me out a little.
I think if i went for 4.00pk to start with then i could increase speed towards the end when i know i can make it.
What do you reckon Ed, or shall i just go for the 3.55pk and stop all this moaning:mmm:
sub 40 10 k. Please advise - TheEd - 09-04-2009
Is the Pope Catholic
:yes:
start on 3.55 and complete the session as best you can
Please look at the title of the thread you first created
sub 40 10 k. Please advise
In order to run sub 40 you have to train below 4 minutes per k
onwards and forwards
TheEd
ps.. you CAN
sub 40 10 k. Please advise - robbie_1000 - 09-04-2009
24/3..................9/4
L1 7.41 153 167 7.50 154 169
R1 1.32 136 166 1.32 136 168
L2 7.42 163 173 7.50 163 174
R2 1.31 146 172 1.36 148 173
L3 8.35 161 173 7.48 169 179
R3 1.31 148 168 1.33 155 179
L4 8.42 163 176 8.16 165 184
R4 1.31 148 168 1.28 141 162
L5 8.05 166 177 8.32 162 173
R5 1.31 151 175 1.30 146 173
48.24 159 177 48.0 160 184
A better session than last time i think? Over to u Ed.
Again i still couldn't hold the 3.55pk pace til the end but overall 24secs faster than last time can't be bad :noway:
Looking at the last set i could have pushed harder, i dropped the pace off too much :noway:
sub 40 10 k. Please advise - TheEd - 10-04-2009
fear is a major factor to hindering performance
this is a good session and you should know the next time will be better, you have a now run slightly in the unknown territory
3 x 2000 were sub 8 minutes and that is promising
look forward, your 1000's should be fun next week
however I would like for you to aim at 3.50's and not quicker, please
Thanks
TheEd
sub 40 10 k. Please advise - robbie_1000 - 10-04-2009
I think you are right, i fear holding this pace to the end.
I think i could have managed 3 @ 7.50 & then 2 more @ 8.00
In your opinion looking at my hr yesterday, could i have done it Ed? Could i have done the 5@7.50 pace :confused: