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+--- Thread: Starting the sub-50 10K plan (/Thread-Starting-the-sub-50-10K-plan)
Starting the sub-50 10K plan - KRS - 07-10-2009
After running a little bit on and off for a few years I set myself some goals 2 years ago: 10K under 1hr, half-marathon under 2hrs.
The first year of training (2007) I did the 10K in 57 min
Last year (2008) I did the half-marathon in 2hrs 18min
This year (2009) I did the half-marathon in 1hrs 58min, and during training I did a 10K in 52min 50s
I recently came across this website and want to use the sub-50 10K plan to do my first sub-50 10K, and also have a goal of 1hrs 45min for the half-marathon (and 3hrs 45 for the marathon).
I am 34 years old, 81 kg.
I did the 4K yesterday (although done with a slight cold, and not on a proper track) and have included the lap/HR data below, as well as the lap/HR data for my fastest 10K run, and a previous 6*1K session
Code:
4K
lap (400m) HR
141
2:00:9 171
1:59:0 178
1:59:4 181
2:03:7 183
2:03:5 184
2:04:7 180
1:59:5 183
2:09:3 183
2:12:1 184
2:01:6 185
10K
lap (1K) HR
5:28:6 146
5:18:2 163
4:41:5 166
5:20:0 170
5:27:0 169
5:31:4 170
5:20:2 170
5:20:3 173
5:19:4 172
5:03:7 178
6*1K
lap (1K), HR, HR after 60s walk
4:51:6 172 138
4:54:7 174 147
5:08:3 176 154
5:34:0 172 148
5:37:6 167 146
6:07:1 167 137So according to my calculations my training pace will be:
5:12 m/km for 5*2K
5:02 m/km for 6*1K
Would a sub-50 10K be realistic to acheive for me by the end of this year?
Starting the sub-50 10K plan - TheEd - 07-10-2009
good feedback KRS
welcome to the site
you not ready to aim at sub 50 minute 10km program right now but can train on the schedule and change the 2k and 1k speed to the following
for the 2k .. lets have you on 5.10 per k for a time of 10:20
this you should find comfortable however for the first cycle it would be good to get through without complications
for the 1k session - 5 minutes per k
please provide feedback and the development will prepare you for the next level where we bring the 2000's down to 5 minutes per k for the 2000m
thereafter you will get on to the sub 50 minute program speeds
enjoy and please do provide feedback
TheEd