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+--- Thread: 10k - Sub 45min- Looking for advice (/Thread-10k-Sub-45min-Looking-for-advice)
10k - Sub 45min- Looking for advice - lpk47 - 18-10-2012
Hi,
Background
47years old from an active sports background(jogging/running, cycling).
I have got back into training regularly when I started doing tri 3 years ago.
My standalone 10K pb time is 45:18 (Aug2012) and 10k as part of a tri is 51mins.(Also have completed a half marathon in 1:46 Sept 2012)
Currently the tri and 10k season where I live is over until next March/April.
What I am looking for is some advice on how to get my stand alone 10k time down as much as possible over the winter.
The reason why I think your training program works is that my 10k pb was achieved by (almost) following your sub 45min 10k, also the fact that it requires 3/4 runs per week allows some swim and cycle training.
Should I start the sub45min 10k plan and repeat through out the winter??
Thanks for all your help.
Regs Liam
10k - Sub 45min- Looking for advice - TheEd - 18-10-2012
Hi Liam and welcome to the forums
of a little interest to you may be our sister site http://www.time-to-tri.com where we will be paying more attention towards providing a triathlon structure based on the 10k training schedules
we have one gent who is doing TRI's by adapting the 10k schedules, see
http://www.time-to-run.com/forums/showthread.php?t=2974
and now coming back to you .. let's have you going through one cycle (sub 45 minute 10km program) and then we advise you on the next steps, as there is actually also a Build Up program
so back to you
TheEd
10k - Sub 45min- Looking for advice - lpk47 - 19-10-2012
Hi,
Thanks for the reply. Had a good read of a lot of info on the site(s) and forum and there is a lot of very good info for all levels of runners.
Taking up your suggestion, I am going to start on the build up program for 1 cycle. 4K TT on day 19, I am thinking with all the 1hr runs at easy pace.
Regs
Liam
10k - Sub 45min- Looking for advice - TheEd - 19-10-2012
Hi Liam .. the suggestion was to go through one cycle of the sub 45 minute program and then to move onto the Build up
this way I will learn more about you from the feedback of the different sessions and from there we can go through things together
what say you?
TheEd
10k - Sub 45min- Looking for advice - lpk47 - 19-10-2012
Ok, sorry about that. Will start the 10k cycle and report back.
Regs
Liam
10k - Sub 45min- Looking for advice - lpk47 - 19-10-2012
Day 1
Distance: 10.24 km
Time: 1:00:10
Avg Pace: 5:53 min/km
Avg Speed: 10.2 km/h
Avg HR: 132 bpm
Had to finish at 60mins due to work committments. Lungs fine, felt I could have kept going for another 10mins. But strangley the soles of my feet were sore. Plenty of stretching for calves and quads.
10k - Sub 45min- Looking for advice - TheEd - 19-10-2012
Hi Liam .. good stuff .. one word .. if you start the Day 1 again on Tuesday then it will end off on a weekend where you can do the 4k time-trial on the Saturday
so for now Rest tomorrow and then a 1hr on Sunday and then Tuesday Day1 again
we can balance this to suit you
Cheers and have a good weekend
TheEd
ps.. good luck with the legs
10k - Sub 45min- Looking for advice - lpk47 - 25-10-2012
Hi,
Day 1 TuesdayDay 1
Distance: 11.5 km
Time: 1:06
Avg Pace: 5:45 min/km
Avg HR: 134 bpm
Day 2Distance: 6.36km
Time: 36:06
Avg Pace: 5:44 min/km
Day 3Distance 10:39k
Time:55:15
W/u 1.5K
1x2k
Pace 4:12, 4:09
HR 173
Rest @3min
HR: 121
2x2k
Pace 4:10, 4:06
HR 158
Rest@3min
HR: 128
3x2k
Pace 4:13, 4:18
HR 160
Rest @3min
HR: 124
4x2k
Pace 4:23, 4:13
HR 160
Rest @3min
HR:120
Weather for 4x2k was dry and windy. Tired in the last one but could have paced the earlier ones better. Lungs rather than the legs were the limiter. Tough but enjoyable.
Rest Tommorrow
Regs Liam
10k - Sub 45min- Looking for advice - TheEd - 25-10-2012
good stuff Liam .. the 2k session is the one that develops one the most for the 10k
more to come over time
TheEd
10k - Sub 45min- Looking for advice - lpk47 - 15-11-2012
DAY 5
15km in 1:28
Avg Pace 5:53km/min
Av HR 133
Max HR 147
Easy run with 90min. Again no problem with lungs but feet were sore after. Not as enjoyable as other LSR. Weather cool/cold. Just kept the HR between 130-138bpm and let the pace look after itself.
DAY 6
5:58KM IN 30:47
Av Pace: 5:31
Av HR 136
Max HR 150
Cold bitter day with heavy rain. Kept HR IN THE RIGHT RANGE. Glad to get it over as weather was terrible.
Day 7
7:20km in 39:20
Av Pace 5:30
Av HR 134
Max HR 144
Cold windy day. Left ankle was sore and generally did not enjoy the run.
Day 8
7:57 in 41:36
W/u 1km 5:40min/km
1x 1km
Pace 4:01
Av HR 151
Rest @2mins
Av HR 131
2x 1km
Pace 4:07
Av HR 152
Rest @2mins
Av HR 137
3x 1km
Pace 4:06
Av HR 153
Rest @2mins
Av HR 133
4x 1km
Pace 4:20
Av HR 155
Rest @3mins
Av HR 131
5x 1km
Pace 4:12
Av HR 152
Rest @2mins
Av HR 131
Dry and very windy. Handy warm up and again probably ran the first couple too strong. Suffered in the last 2 as they were straight into wind. Calves were getting sore at this stage so only 5 completed.
Day 9
7:36km in 40:02
Av Pace 5:27
Av HR 134
Max HR 146
Nice easy run. Again weather terrible
Day 10
7:35km in 38:10
Av Pace 5:12
Av HR 137
Max HR 153