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+--- Thread: 10k race finish. next target? (/Thread-10k-race-finish-next-target)
10k race finish. next target? - anthonychan - 22-01-2016
finally run sub 45 after stick to the sub 45 program these months
last yr run 45.48
this yr run 44.10 in hk standard charter 10k
Data is as follow
km/Pace/Speed/HR
1 4:08 14.51 161
2 4:09 14.4 171
3 4:08 14.5 181
4 4:26 13.51 183
5 4:15 14.09 182
6 4:29 13.35 183
7 4:34 13.13 183
8 4:36 13.01 182
9 4:35 13.08 185
10 4:20 13.84 186
Can u suggest me a reasonable target in this yr?
10k race finish. next target? - TheEd - 22-01-2016
congrats anthony on the sub 45
what you can do is look at doing the sub 40 minute 10 schedule and for the first cycle we work together to achieve the needed pace
in the first cycle the intention would be to get used to extra amount of repetitions / intervals
so you do 5 x 2k but the pace we work on is more closely related to the 10k time recently run
are you willing / wanting to do this?
over to you
TheEd
10k race finish. next target? - anthonychan - 23-01-2016
TheEd Wrote:congrats anthony on the sub 45
what you can do is look at doing the sub 40 minute 10 schedule and for the first cycle we work together to achieve the needed pace
in the first cycle the intention would be to get used to extra amount of repetitions / intervals
so you do 5 x 2k but the pace we work on is more closely related to the 10k time recently run
are you willing / wanting to do this?
over to you
TheEd
sounds interesting. but i have another 10k race on 31jan. So dont know how should i plan now.
my heart rate keeps at around 180 at last race. is it too high, showing that it is my max performance?
10k race finish. next target? - TheEd - 26-01-2016
don't change anything before the next race
simply approach the race with the process you are used to
enjoy
TheEd