Sub45 10km training! began Aug28

[TheEd]

MrM, instead of looking to run sub 4 minutes, focus on running at slower pace and gain confidence from that, and then increase the speed slowly

if the program cycle is done correctly, you should speed up naturally in the final week, and often runners are able to race quicker than they do in training

that is one of the main aims of the program, to have you running fast on the day that counts

I note, that the 1k session is before the 2k session, are you looking to speed up before the 2k session?

As mentioned above, look to get consistency and the rest will follow

on we go

TheEd

[MrM]

Hello Ed!

Thanks for the comment.

Owh i forgot about 10km training menu.
I read it just now.

You're right about 2km session. I will run 2km session on 11/23.

1km session will not run too soon after 2km session.

[MrM]

Today just run 2km session. Time is below.
4th set was really hard. But last set was fun to run.
Enjoyed this session.
1st set is little bit over paced.

But my goal time was 1st set pace time. Going to need to over this pace time.
Today i have enjoyed this session.
Weight 67kg.

2016/11/23
2km interval ( rest 200m jog) x 5set
4:00, 3:59 (1:39) =7:59
4:06, 4:06 (2:04) =8:12
4:15, 4:17 (2:01) =8:32
4:27, 4:26 (2:11) =8:53
4:28, 4:11 (1:30) =8:39

3km 18min warmup and cooldown each.
10min stretch warmup and cooldown each.

[TheEd]

MrM, you should really start your first 2 x 2k at the slower pace, and then see if you can go slightly faster with each 2k thereafter

if you able to do the last 2k at the pace you want to race in, in the future, it will be more beneficial

you making progress, so gain confidence by pacing yourself the correct way

the secret is being relaxed at speed in the early running of any race

on we go

TheEd

[MrM]

Hello Ed.

Thanks for the reply and advise.

after 3week i have my race. This weekend will be slow run. ( run with my friend)


BTW, i never talked why my weight dropped this much.
I wanted to challenge yogurt+ green tea diet. in summer i did it 50days. -> 87kg to 72kg

It gave me healthier body and strong mental.
Then last weeked did diet for 7days. -> 72kg to 67kg


Now i eat normally and get my body weight between 67kg and 69kg.

[MrM]

Hello Ed.

Today my stomach was not feels good(yesterday ate too much oily food haha). But running was too light and enjoyed it.

Today done 1km session 1kmx6set. Time is below.

2016/11/27
1km interval (rest 200m jog) x 6set
4:02 ( 1:31)
4:03 ( 1:28)
4:02 ( 1:26)
4:03 ( 1:33)
4:05 ( 1:43)
3:59 ( 2:00)
weight 68kg

[MrM]

Hello Ed!
10km slow run has done.
Feels light
Weight 67kg


2016/11/27
10km 50:31
5:55, 5:55, 5:33, 5:26, 5:26, 4:02, 4:05, 4:29, 5:39, 3:53

[MrM]

Hello Ed.
It was great day. Sunny and warm day.
after 9 day i will have my race. Today was last training before my race.
Would have not best but good result.

2016/12/03
20km 1hour36min35sec
first 10km 45:24
last 10km 51:11

4:44, 4:40, 4:31, 4:29, 4:24, 4:25, 4:30, 4:30, 4:35, 4:36,
4:55, 4:49, 4:54, 4:56, 4:55, 5:00, 5:04, 5:31, 5:48, 5;19

weight before 68.6kg
weight after 65.9kg

[TheEd]

MrM, is everything still going well?

almost time to race

TheEd

[MrM]

Hello Ed.

Yeah it is almost time to race.
My body have good condition at resting this time.

In rest week(this week) i am doing at home, pushups situps and plank.
My daughter (1year old) copying me when i do pushups kk :p