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+--- Thread: sub 50 training (/Thread-sub-50-training)
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sub 50 training - pavelz5 - 25-08-2009
Hi,
I would like to reach sub 50min in 10K. After 2 races (51:30, 52:34) i have found some problems to getting it.
I'm thinking something is done wrong on my training, because there was 2 months between one race from other.
I usually do 3 days week training, normally easy run 40-50min long. One day of them sensibly more speedy than others.
My age is 39(1,7m-68kg)
I would like to join a 10K race on 11th september. Today I've started your sub 50 program.
Can you give me your impressions?
day 1 (Tuesday) : 48,37 (8,4km) min HR 152 (max 167)
thanks.
sub 50 training - TheEd - 25-08-2009
Hi pavelz5 and welcome
you haven't left yourself with much time to prepare for the race however we can recommend you try the
3 x 2000m session which is provided in the program
sub 50 minute 10k program
do the session on Thursday and then provide feedback
maybe after the race in September you can consider training on the program towards other goals?
TheEd
sub 50 training - pavelz5 - 26-08-2009
Hi,
here the results for 2km test:
1: 9:49min / HR=167 / MHR= 180 : After 90sec HR=120
2: 9:45min / HR=173 / MHR= 181 : After 90sec HR=123
3: 9:52min / HR=175 / MHR= 183 : After 90sec HR=133
How do you think I have to proceed next days?
If no reply I will follow the plan.
Bye.
sub 50 training - TheEd - 26-08-2009
nice session
do the following
Tomorrow easy 30 to 40 minutes .. real easy
Fri: 30 to 40 minutes
Rest - Saturday
10km max on Sunday
Rest Monday
Tues: 1000's
please provide feedback especially after the 1000's
and then you roll towards the 10k race .. everything easy after the 1000's
will chat more
TheEd
sub 50 training - pavelz5 - 31-08-2009
Hi,
lets show you my homework.
I felt really tired after 2000's
then I've done 1 rest days after it.
day 27: 32 min . very light pace (5:50 more or less)
day 28: rest
day 29: rest (busy night day after)
day 30: 28 min (light pace)
day 31: 9,4 km (5:52min - average 152HR) (3 km with 100m slope. Going down on return).
tomorrow 1000's . I'm feeling Ok for doing it
bye.
sub 50 training - pavelz5 - 31-08-2009
pavelz5 Wrote:Hi,
lets show you my homework.
I felt really tired after 2000's
then I've done 1 rest days after it.
day 27: 32 min . very light pace (5:50 more or less)
day 28: rest
day 29: rest (busy night day after)
day 30: 28 min (light pace)
day 31: 9,4 km (5:52min - average 152HR) (3 km with 100m slope. Going down on return).
tomorrow 1000's . I'm feeling Ok for doing it
bye.
Sorry,
day 27: rest
day 28: 32 min . very light pace (5:50 more or less)
sub 50 training - TheEd - 31-08-2009
nice Pavelz, you must realise that the 2000's would be tough
now for the 1000's
TheEd
sub 50 training - pavelz5 - 02-09-2009
Here the 1000's:
km1: 4:49 / average HR: 155 / Max HR: 172 / after 60sec HR: 123
km2: 4:45 / average HR: 166 / Max HR: 182 / after 60sec HR: 140
km3: 4:47 / average HR: 165 / Max HR: 172 / after 60sec HR: 123
km4: 4:48 / average HR: 168 / Max HR: 179 / after 60sec HR: 129
km5: 4:47 / average HR: 170 / Max HR: 179 / after 60sec HR: 131
At finish in better conditions than in 2000's.
sub 50 training - TheEd - 02-09-2009
nice 1000m session
this to be followed by rest
and then Thursday - 30 to 40 minutes easy
Friday - Rest
Saturday - 1hr easy run
Sunday - Rest
and we can chat again Monday
enjoy
TheEd
sub 50 training - pavelz5 - 06-09-2009
thursday 6km: 34 min, 155HR
saturday 10km , 57:45min, 157HR
As I have told you, on 11th I have 10km race. (I've attached the profile)
Which pace should be the optimal?
thanks.