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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 45 by 23rd September 2012 (/Thread-Sub-45-by-23rd-September-2012)
Sub 45 by 23rd September 2012 - Boony - 31-05-2012
Ok, thanks for the extra day off
I'll post an update after the 5 x 1K interval workout on Tuesday, planning on working at the suggested 4:45-4:50/k w/ 90sec rest.
Cheers,
Nick
Sub 45 by 23rd September 2012 - Boony - 05-06-2012
Morning TheEd,
just a quick update after completing 5 x 1K training this morning.
Fri - Rest
Sat - 1:31.10 - 15.05K
Sun - Rest
Mon - Rest (was supposed to be 30 mins easy)
Tue - 5 x 1K @ 4.45-4.50 per/k with 90sec rest, splits below
1. 4:17
2. 4:40
3. 4:44
4. 4:48
5. 4:40
Felt good, and was able to finish strongly which I was happy with.
For the rest of the week its
Wed - 30min easy
Thur - 30min easy
Fri - Rest
Sat - 5K paced run
Sun - 10K easy
Any advice on the time I should be aiming for the 5K run?
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 05-06-2012
pace for 5k on Saturday .. aim for 25 minutes
hopefully it is a decent session .. no need to run further than 1hr on the Sunday after 5k
TheEd
ps.. run the first 4k @ 5 minutes per k and then if you feeling good then pick up over the last 1k
Sub 45 by 23rd September 2012 - Boony - 06-06-2012
Ok, sounds like a plan...should be good as long as I can control my pace over the 1st 1K.
Will provide an update on Monday to let you know how it goes.
Enjoy your weekend,
Nick
Sub 45 by 23rd September 2012 - Boony - 07-06-2012
Hi TheEd,
I'm away this weekend, so won't have my normal grass track to use for the 5K paced run, is it ok to use a treadmill?
Alternatively, if its not ideal, I will be back home on Sunday so is it worthwhile holding off for a day?
Thanks,
Nick
Sub 45 by 23rd September 2012 - TheEd - 07-06-2012
you can hold off for a day if you want or else you can do it on a treadmill
cheers
TheEd
Sub 45 by 23rd September 2012 - Boony - 10-06-2012
Hi TheEd,
just finished the 5K paced run in 24:53, was able to put in a faster last 1K as suggested.
My next race is a 10K on Sunday, hopefully I can give breaking 50mins a good go!
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 10-06-2012
use your experience from the 5k paced run in preparing for your plan of action for the 10k race
enjoy
TheEd
Sub 45 by 23rd September 2012 - Boony - 12-06-2012
Hi TheEd,
Will do, have an idea of how I want the race to go so hopefully i follow through with it.
I may be getting ahead of myself here, but I entered races before I found the 3 week cycle programme here, so the races do not fit into the 3 week cycle quite right.
if I plan to start the 3 week cycles to work in with races it leaves me with spare weeks, 1 week next week and then 2 x 2 week periods after the 1st and 2nd cycles.
What would you suggest is best for the inbetween weeks?
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 12-06-2012
after this race we will shuffle the sessions to accommodate the events
TheEd