Sub 45 minute 10 km R

[Roee]

Hello,

I have been running for a long time, usually 10 km at about 50 min.

I would like to improve my time and to acheive the sub 45 min programme.

what should I do first 4 km trial or start with the programme itself?

Regards,
Roee.

[TheEd]

Hi Roee, we created a new thread for you here from the post you made

once you acknowledge this thread then I shall begin answering your questions and providing feedback

all the best

TheEd

[Roee]

Hello TheEd,

so now I am ready to start...what are you suggest me to do first???

Thanks,
Roee.

[TheEd]

Hi Roee and welcome

and yes, as suggested, please do a 4k time-trial as an assessment

on we go

TheEd

[Roee]

Hello TheEd,

I have just come back from a 4 km trial and that are my results:

1st km - Pace: 4:14:95 Avg Hr: 163 bpm Max Hr: 183 bpm

2nd km - Pace: 4:44:05 Avg Hr: 178 bpm Max Hr: 182 bpm

3rd km - Pace: 5:16:35 Avg Hr: 166 bpm Max Hr: 171 bpm

4th km - Pace: 4:56:32 Avg Hr: 171 bpm Max Hr: 177 bpm

total: 19:13.3 Min Pace: 4:48/km Avg Hr: 169 bpm Max Hr: 183 bpm

What are you suggest me to do next?

Thanks,
Roee.

[Roee]

I just want to say that I started the running fast, as you can see the 2 km's at the beginning, and was very difficult to complete the run.
surely, if I would start normally as I used to then the pace was better I think.

[TheEd]

thanks for the feedback Roee

you can look to start Day 1 of the program this Tuesday

until simple easy relaxed running

Thursday session will be the 2k, start at 4.50 per k for a time of 9.40 for the 2k

if it easy, be thankful

start with the sub 50 minute 10k program

on we go

TheEd
ps.. sorry for delay, back to front with a storm passing through our neighborhood the last week

[Roee]

Hello TheEd,

as suggested I have started the programme on tuesday.

the easy distance results are:

distance time pace avg.hr max.hr

1 6:46.96 6:47 135 154
1 5:49.33 5:49 137 146
1 6:09.41 6:09 141 145
1 6:03.29 6:03 147 155
1 6:33.64 6:34 142 150
1 6:24.74 6:25 142 149
1 6:30.72 6:31 143 154
1 6:27.34 6:27 141 146
1 6:30.81 6:31 143 153
1 6:32.09 6:32 143 154
1 6:34.58 6:35 144 157
0.03 0:12.71 6:50 153 154

total:
11:03 1:10.35 6:24 142 150

it was a bit strange becase I don't use to run in this pace...


wedensday- 30 min easy run:

distance time pace avg.hr max.hr

1 5:02.17 5:02 153 167
1 4:57.11 4:57 166 170
1 5:04.01 5:04 165 171
1 5:07.13 5:07 166 171
1 5:05.25 5:05 170 173
0.83 4:45.40 5:44 164 170

total:
5.83 30:01.1 5:09 164 173

it was a good one...

looking forward to continue the programme!

[TheEd]

try to keep things as easy as possible and then after the first cycle we can look to work better towards future goals

onwards and enjoy

TheEd

[Roee]

Hello TheEd,

I did the 3rd day of the programme and fortunately it was not so difficult as I expected...

dis time pace Avg.hr Max.hr
1km 4:30.12 4:30 157 175
2km 4:44.20 4:44 172 181

two minutes brake=====

3km 4:36.32 4:36 170 181
4km 4:55.61 4:56 181 186

two minutes brake=====
5km 4:43.61 4:44 170 181
6km 4:51.29 4:51 179 183


it was not an easy one but I felt I can run more faster than that....

tomorrow I am going to rest and on saturday to run according to the programme. what is the suggested Avg.hr for this running???

Regards,
Roee.