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sub 40 or 45 min program? - rook - 25-03-2010

I'm going to start your 10K training program this Sunday. I will do 3 cycles of it before my 10K race at the end of May.

My PB is 45 min from last year, but I did it with Achilles tendonitis so I think I can beat it by at least a minute if I follow your program.

It looks like the 40 and 45 min programs are very similar, except for the pace times and the 400m runs in the 40 min program. I like to train with 400m runs since I raced that distance for a couple years, so I'm thinking about following the 45 min program except for days 15 to 17 where I would follow the 40 min program. The 400m speed is fine for me, although I will have a hard time with the last runs with only a 1 min break. What do you think about doing this "mixed program"?


sub 40 or 45 min program? - TheEd - 26-03-2010

Hi rook and welcome

please note that the 10k programs serve as a guide particularly for those who don't use the forums for feedback and advice

so once in the forums the advice given is very much to suit the individual

if you would like to do a 4k time-trial today or Sunday then we could take that time and convert it more for your training needs

we highly recommend day 1 being a Tuesday and the 2k's starting on a Thursday, as most race days are on either a Saturday or Sunday and the aims of the program is teach the body to be in shape when most needed

if you prefer to simply start on the sub 45 minute 10km program then that is your call and we can take from there for your needs

over to you


sub 40 or 45 min program? - rook - 26-03-2010

Ok thanks for pointing out that I should start on a Tuesday. I didn't notice that the last day of the program is actually day 1.

I can do the 4K time-trial on Sunday.

sub 40 or 45 min program? - rook - 29-03-2010

I did the 4K this afternoon, here are my lap times with average heart rate:

1:40 - 160
1:44 - 175
1:43 - 192
1:45 - 193
1:45 - 194
1:44 - 191
1:42 - 194
1:42 - 195
1:40 - 192
1:35 - 192

Total time: 17:01

I felt pretty comfortable during the run and I was able to finish strong.

sub 40 or 45 min program? - TheEd - 29-03-2010

OK .. to start with this cycle will be on the sub 45 minute schedule and we shall provide you with your pace times taken from the 4k time-trial

your first quality session will be Thursday .. so u can start Day 1 tomorrow

when it comes towards the first race we can reshuffle the last few days before the event

will get back to you about your 2k pace shortly



sub 40 or 45 min program? - rook - 31-03-2010

Hi Ed,

I started the program yesterday with a 65 minute run. In what time should I try to do my 4 x 2Ks tomorrow?

Also I was wondering what you think about substituting some of the 30min easy runs with some other cardio, like biking or elliptical at the gym. I would then follow it up with some weight training.


sub 40 or 45 min program? - TheEd - 31-03-2010

2000's @ 4.20 to 4.25 per k = 8.40 to 8.50 mins

rook .. for the first 3 week cycle can we rather consider not doing anything else other than running however if it is a necessity then we can discuss your alternatives

the problem is getting 'spinning' right to achieve the aerobic is not that straight forward and if done incorrectly can lead to further muscle fatigue which could compound things

if we can keep everything simple for Cycle 1 then we can always build from there

what say you?


sub 40 or 45 min program? - rook - 31-03-2010

Ok no problem, I'll do the running then. I'm just a little worried about running 6 days a week since I never ran more than 3-4 times (I would usually do some other cardio when I wanted to train harder). Last year I got injured when I started running too often early in the season, but I suppose that could have been avoided with proper warm ups and more stretching after the workouts. I'll stick to the program then!

It's really nice to get personal advice in these forums BTW! You can only learn so much by yourself.

sub 40 or 45 min program? - TheEd - 31-03-2010

rather consider not running and then we can work on things from there

only for the first cycle and then we can do something thereafter


sub 40 or 45 min program? - rook - 03-04-2010

I did the 2k runs on Thursday and it went very well. I was aiming for 8:45 times but I ended up running faster and only the last 2k was a bit hard. I felt eager to start another 2k after resting. Here are my times:

8:37 - 171HR (last 400m in 1:44)
8:29 - 179HR (last 400m in 1:42)
8:37 - 180HR (last 400m in 1:44)
8:26 - 187HR (last 400m in 1:42)

I'm thinking of aiming for a 4:05-4:10 pace for the 6x1k. Sounds good?