Sub45 10km training! began Aug28

[MrM]

TheEd

Ok. Got it.
Rest of this week training what do i do?

MrM

[TheEd]

use the sub 45 minute 10k program structure

http://www.time-to-run.com/training/10k/sub45.htm

and then reduce training where necessary, never increase training unless instructed to

you meant to be feeling good during this week, the program is trying to teach your body a rhythm associated to the training

please ask further questions

TheEd

[MrM]

Hello

Today i was run 3x5km@10km pace with easy 1min, Fartlek.
Btw , maybe its my first time running Fartlek. I like this training.

Warm up: 10min strech, 10min jog

1st 5km (@ pace 4:30)
1min easy run
2nd 5km (@ pace 4:15)
1min easy run
3rd 5km (@ pace 4:15)
1min easy run.

18min = 4km

Cool down: 10min stretch , 10min jog.

Condition : Good! ^^
Weather: Best as always

[TheEd]

just to confirm, you did mean 5 minutes and not 5 KM, right?

all coming along nicely, you should be feeling ready to roll over the weekend

TheEd

[MrM]

TheEd thanks for check.

Yeah! sorry didnt check my write.

5min is right!

I want to run weekend kk but two legs hamstring muscle have little fatique.

[TheEd]

see post - http://www.time-to-run.com/forums/sh...6&postcount=20

directly related to current situation .. hill sprint = hamstring fatigue

we live and learn

on we go

TheEd
ps.. keep us informed as to how things are going .. it is a 3 day easy / recovery after weekend test

[MrM]

TheEd thanks.

But this fatique i like it kk.

3 day recovery will done.
After refresh what will we do?

Mendee

[TheEd]

you start day 1 of the cycle next Tuesday, so day 3 is Thursday and the 2k session

TheEd

[MrM]

btw , during rest day can i do plank?

[TheEd]

yes, that should be fine

enjoy

TheEd