10K in sub50 -advice needed

[JoF]

Hi my time for 10k hovered just beyond 1h and I tried using your prog (10k in sub-50min) to improve my timing rather than to achieve it. And it worked! I achieved 59min 13s in my latest 10K race, after only 1 cycle of training.

I have another 10K race in 13 weeks and plan to continue using the program. The problem is that I have stopped training for about 2 weeks after my last 10k race.

I plan to EITHER

a) skip the off-training program and start right into the 3wk buildup program. Then I will follow 3 cycles of the sub-50min program, slotting in 3 days of easy running in between cycles.

OR

b) have 2 cycles of the off-training program, then continue with the 3wk buildup program, followed by 2 cycles of the sub-50min program, slotting in 3 days of easy running between cycles.

Which would you recommend? Also, how do I gauge the 10k pace using the
4k time trial? The webpage link doesn't load properly in my PC.

Thanks in advance,
JoF

[TheEd]

Hi JoF and welcome to the forums

congrats on achieving your sub 1hr challenge

we should work towards achieving your next goal slowly and find ways so that you can train towards your goals

let's start with a 4km time-trial and if you could also provide what sort of running you think you are capable of now

long run and how often you can train per week

then from the 4k and your feedback we can work slowly towards your goal

hope this helps

TheEd
ps.. did this link - http://www.time-to-run.com/training/10k/programtips.htm
not load properly?

[JoF]

Dear Ed

Thx for the quick reply.

1) My 4K Time trial is 23min20s.
2) I think I'm able to run 3-4 times a week.
3) Some background info: I downloaded training programs and trained for 10K, 10mile (16K) and half-marathon before. Below are my times for the various races I completed:

5K (Dec 08) - 0:32:35
10K (Jul 09) - 1:05:38
10K (Feb 10) - 1:03:45
16K (Mar 10) - 1:45:11
21K (May 10) - 2:27:51
10K (Jul 10) - 0:59:13

After the training for marathon, I now want to focus on improving my time for 10K.

4) I have and can run long runs (as long as 2h), I can do fartlek & intervals too. I also have done tempo runs for 8K. Though I have been out of action for 2-3wks, I think I can still do the above.

Pls advise. Tks!

JoF

[TheEd]

OK .. let's stick to the sub 50 minute 10 km program format and adapt it to suit your needs and current ability

in looking at the format we can look to train towards a sub 57 minute 10km and see whether gradual improvement is possible, which I suspect, shall be.

JoF, very proud of you making the commitment, it will all be rewarding

TheEd
ps.. Day 1 from tomorrow and then I shall provide the session pace for Thursday

[JoF]

Dear Ed

So I don't need to go through the buildup phase?

JoF

[TheEd]

nope, we will look to balance things out and take things from there

Day 3 will be this Thursday .,. 3 x 2k @ new pace

Cheers

TheEd

[JoF]

Dear Ed

Finished the 1st 2 days of running. For tomorrow's training, if I am not wrong & based on the calculation on the website, will be 3x2k@6:00/k (Rest 90s-2min)?

[TheEd]

JoF .. taken from your 10km time you can consider doing them between 5.50 and 6 minutes

when you do your 1000's next week they will be 10 seconds per km quicker

good luck and enjoy

TheEd

[JoF]

Thanks, Ed!

It is very nice of you to give me input on the training and answering my queries, even though I am looking at only improving my time

Thanks a million again, & best regards,
JoF

[TheEd]

JoF if you look at some of the other threads you will see it is standard procedure

so enjoy



TheEd