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Sub 45min 10km program - Printable Version

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Sub 45min 10km program - Zeca - 05-11-2015

Thanks for adding me to the forums TheEd. Took me a while to start my thread because I’m having a hard time the last weeks running in a regular basis.

Let’s start with my background:

I'm 44 years old, 67-68kg, 172cm
I have never ran in my life but have always been active, mostly playing football (soccer). Last year, after the world cup I decided I had to get thinner (was at 86-87ish kg at the time) so I could get an edge in my football matches. I changed my eating habits, started intermittent fasting and also started working out at home (had a static bike available). Dropped to 73kg by the end of the year. In the end February I started running. First I would run/walk for 3km and, after a couple days, I was be able to run without stopping (couldn’t run without stopping because of the mid, not the body). From there I started increasing my mileage… 5, 7, 8, 10, 12, 15, 20km+…
I have used the sub50 10k plan for a few weeks in april/may but stopped and been just running without a regular plan.
All my training is done on the streets or parks since I don’t have access to a track. (distance varying 140-200km/month)

My main goal is trying to get sub 20min/km (PB is 21:32 – race - in high temp/low humidity day and started the race in the middle/bottom of the pack so I guess I could have ran faster) and 10k (ran about a week ago in 44:57 - training) so I guess I should start the sub 45min/10k plan because, even though I recently did the distance in the desired pace, I guess I should be able to do the distance consistently before I start aiming for a faster pace.

Thanks in advance for the help.

Some of my recently “quality” trains and PB for 5km
ps. when not doing “quality” runs I usually run in the 4:50ish/km – 5:30/km or higher when training with a slower friend (for distances varying from 5km – 15km) or 5:30+ when doing long runs (above 15km)

20/09 – hot, dry morning (PB 5km – 21:32)
(Garmin marked 4.91km, so Garmin time was 21:04, official race time 21:32)
Distance Time HR(AVG) HR(MAX)
1KM – 4:10.6 – 174 - 178
2KM – 4:09.1 – 181 - 185
3KM – 4:25.8 – 182 - 186
4KM – 4:20.3 – 187 - 193
5KM – 3:58.0 – 190 - 193

12/10 – really hot, dry night (21:53)
Distance Time HR(AVG) HR(MAX)
1KM – 4:39.2 – 147 - 161
2KM – 4:26.6 – 164 - 167
3KM – 4:16.4 – 168 - 173
4KM – 4:15.5 – 175 - 179
5KM – 4:13.1 – 177 - 180

16/10 – hot, dry night (12km – 58:24)
Distance Time HR(AVG) HR(MAX)
1KM – 4:41.1 – 145 - 157
2KM – 4:30.0 – 160 - 161
3KM – 4:19.7 – 163 - 172
4KM – 4:35.6 – 164 - 168
5KM – 4:31.0 – 169 - 172
6KM – 4:24.0 – 175 - 183
7KM – 5:23.0 – 166 - 188 (some walking)
8KM – 5:39.2 – 155 - 170 (some walking)
9KM – 4:49.0 – 163 - 165
10KM – 4:33.4 – 167 - 172
11KM – 6:13.7 – 154 - 174 (some walking)
12KM – 4:41.9 – 162 - 166

25/10 – hot night (PB 10km – 44:57)
Distance Time HR(AVG) HR(MAX)
1KM – 4:40.6 – 150 - 160
2KM – 4:22.6 – 165 - 169
3KM – 4:19.9 – 166 - 167
4KM – 4:29.5 – 169 - 172
5KM – 4:22.9 – 171 - 174
6KM – 4:31.8 – 173 - 176
7KM – 4:29.7 – 175 - 180
8KM – 4:36.2 – 174 - 179
9KM – 4:33.8 – 177 - 184
10KM – 4:30.0 – 181 - 182

Sub 45min 10km program - TheEd - 08-11-2015

Hi Zeca, and welcome to the forums

would you like to do a 4k time-trial and then we can work on the pace for your sessions

thanks for all the data, it shall come in handy as well progres

over to you

TheEd

Sub 45min 10km program - Zeca - 13-11-2015

Thanks TheEd.

Will try having the 4k time-trial done monday/tuesday max. Still having some problems scheduling my runs.

Sub 45min 10km program - TheEd - 20-11-2015

How did it go Zeca?

onwards

TheEd

Sub 45min 10km program - Zeca - 23-11-2015

Hi TheEd, still having some problems but was able to do the testrun on Wednesday. Since I don´t have access to a track, went to a park with a mostly plain route (Wasn´t the best run of my life, that´s for sure). Don´t know if I didn´t warmed up enough or something else because I started felling the legs heavy by the 2km mark. At least it started raining so temperature wasn´t ridiculously high (was at 22°C)

Distance Time/Pace HR(AVG) HR(MAX)
1km 4:06 153 164
2km 4:11 167 171
3km 4:23 175 179
4km 4:37 177 181

Friday I ran 10km with a friend in an easy 5:49min/km; Saturday 7km in a confortable 4:55min/km pace (HRavg 158/HRmax 168)

Sub 45min 10km program - TheEd - 27-11-2015

Hi Zeca, do you know what to do next?

have you seen the 10k Program Tips page

http://www.time-to-run.com/training/10k/programtips.htm

hope all going well

TheEd

Sub 45min 10km program - Zeca - 30-11-2015

Everything going well, I'm healthy, family is doing great... on the training side, life still messing with my training schedule. Smile

Started the 1st cycle on Wednesday: 11km-12km in 65min easy with friends; Thrusday: 30min - 6km easy
Friday: had to work late and couldn't do the 4x2k.....
Saturday: soccer
Sunday: easy 11km

I Will try starting the cycle again this week (Wednesday works best for me as the 1st day) and if I can't, I will just keep on training whenever I can (throwing a couple quality sessions in the mix) and wait for the end of the year when I will probably be able to start the cycle without interruptions.

Sub 45min 10km program - TheEd - 01-12-2015

thanks for the feedback Zeca

hope everything works out

TheEd

Sub 45min 10km program - Zeca - 09-12-2015

Hey TheEd like I said, right now, it's been hard to schedule regular training sessions (I am able to run but some days I can't commit and have to go for a quick 5k only). Last week wife had to travel and had to stay with Kids messing even more with my training... so....
Last week ran an easy 13k with friends (5:31/km with 5-6km in a pace from 4:39-4:53);
Had also a 4k (4:40/km with 5:53/4:08/4:23/4:18), a 3.7k (4:32/km)/
10k with friends in the rain (5:12/km with last 2km at 4:43/km) - had scheduled a long 30k+ run with a group of friends but didn't woke up on time so 10k in the rain...;

so today, since I can't commit, right now, to a training cycle I decided to run back home from a few errands I had to do for my mother: was ready for a quick 5k because it was starting to rain and was expecting some heavy showers.... to my surprise it stopped raining as I was reaching the 5k mark so I decided to run some more:

distance - pace/km - HR - HRmax - cadenceAvg
5km - 4:35 - 161 - 177 - 178
2 min walking 143
2km - 4:32 - 166 - 174 - 182
2 min walking 146
2km 4:34 - 169 - 175 - 186
2 min walking 149
1km - 5:09 - 166 - 172 - 182
1 min walking 158
.83km - 4:17 - 172 - 182(crazy spike) - 192
4 min walking/jogging/water stop
2.35km - 5:02 - 167 - 175 - 184
(with last km at 4:45)

After the 9k (was kind of following the 4x2km routine.... kind of as you can see) didn't stressed much about pace, messed with the distance (ran .83 when should have ran 1km) and continued till the 15k mark (had to pick the kids at school so 15k was the most I could run today).

I'm sad I wasn't expecting a full training session and didn't stayed in the correct time interval for the 2km parts but still felt great and finished the run strong, with a lot more to give, with these partials:
5km - 22:54
10km - 48:27 (with 6minutes, walking for about 800m)
12km - 58:33 (with 7minutes, walking for about 960m)
15km - 1:14:47 (with 11minutes, walking/jogging for about 1.5km)

If time permits I plan to go for an easy 30min tomorrow (and maybe day after tomorrow)

Will try keeping you up to date whenever I can start the correct running cycle.

Sub 45min 10km program - TheEd - 11-12-2015

try get to doing the quality sessions when you can

if you can start by doing a 2k session sometime

then a long run

then a 1k session

just so you can become familiar with those sessions

not too concerned with the consistency for now, just popping those sessions in when you can

TheEd
ps.. please ask for more clarity if need be