10k - Sub 45min- Looking for advice

[lpk47]

Hi,
Background
47years old from an active sports background(jogging/running, cycling).

I have got back into training regularly when I started doing tri 3 years ago.
My standalone 10K pb time is 45:18 (Aug2012) and 10k as part of a tri is 51mins.(Also have completed a half marathon in 1:46 Sept 2012)

Currently the tri and 10k season where I live is over until next March/April.
What I am looking for is some advice on how to get my stand alone 10k time down as much as possible over the winter.

The reason why I think your training program works is that my 10k pb was achieved by (almost) following your sub 45min 10k, also the fact that it requires 3/4 runs per week allows some swim and cycle training.

Should I start the sub45min 10k plan and repeat through out the winter??

Thanks for all your help.

Regs Liam

[TheEd]

Hi Liam and welcome to the forums

of a little interest to you may be our sister site http://www.time-to-tri.com where we will be paying more attention towards providing a triathlon structure based on the 10k training schedules

we have one gent who is doing TRI's by adapting the 10k schedules, see
http://www.time-to-run.com/forums/showthread.php?t=2974

and now coming back to you .. let's have you going through one cycle (sub 45 minute 10km program) and then we advise you on the next steps, as there is actually also a Build Up program

so back to you

TheEd

[lpk47]

Hi,

Thanks for the reply. Had a good read of a lot of info on the site(s) and forum and there is a lot of very good info for all levels of runners.

Taking up your suggestion, I am going to start on the build up program for 1 cycle. 4K TT on day 19, I am thinking with all the 1hr runs at easy pace.

Regs

Liam

[TheEd]

Hi Liam .. the suggestion was to go through one cycle of the sub 45 minute program and then to move onto the Build up

this way I will learn more about you from the feedback of the different sessions and from there we can go through things together

what say you?

TheEd

[lpk47]

Ok, sorry about that. Will start the 10k cycle and report back.

Regs

Liam

[lpk47]

Day 1
Distance: 10.24 km
Time: 1:00:10
Avg Pace: 5:53 min/km
Avg Speed: 10.2 km/h
Avg HR: 132 bpm

Had to finish at 60mins due to work committments. Lungs fine, felt I could have kept going for another 10mins. But strangley the soles of my feet were sore. Plenty of stretching for calves and quads.

[TheEd]

Hi Liam .. good stuff .. one word .. if you start the Day 1 again on Tuesday then it will end off on a weekend where you can do the 4k time-trial on the Saturday

so for now Rest tomorrow and then a 1hr on Sunday and then Tuesday Day1 again

we can balance this to suit you

Cheers and have a good weekend

TheEd
ps.. good luck with the legs

[lpk47]

Hi,

Day 1 TuesdayDay 1
Distance: 11.5 km
Time: 1:06
Avg Pace: 5:45 min/km
Avg HR: 134 bpm

Day 2Distance: 6.36km
Time: 36:06
Avg Pace: 5:44 min/km

Day 3Distance 10:39k
Time:55:15
W/u 1.5K

1x2k
Pace 4:12, 4:09
HR 173

Rest @3min
HR: 121

2x2k
Pace 4:10, 4:06
HR 158

Rest@3min
HR: 128

3x2k
Pace 4:13, 4:18
HR 160

Rest @3min
HR: 124

4x2k
Pace 4:23, 4:13
HR 160

Rest @3min
HR:120

Weather for 4x2k was dry and windy. Tired in the last one but could have paced the earlier ones better. Lungs rather than the legs were the limiter. Tough but enjoyable.
Rest Tommorrow


Regs Liam

[TheEd]

good stuff Liam .. the 2k session is the one that develops one the most for the 10k

more to come over time

TheEd

[lpk47]

DAY 5
15km in 1:28
Avg Pace 5:53km/min
Av HR 133
Max HR 147
Easy run with 90min. Again no problem with lungs but feet were sore after. Not as enjoyable as other LSR. Weather cool/cold. Just kept the HR between 130-138bpm and let the pace look after itself.

DAY 6
5:58KM IN 30:47
Av Pace: 5:31
Av HR 136
Max HR 150
Cold bitter day with heavy rain. Kept HR IN THE RIGHT RANGE. Glad to get it over as weather was terrible.

Day 7
7:20km in 39:20
Av Pace 5:30
Av HR 134
Max HR 144
Cold windy day. Left ankle was sore and generally did not enjoy the run.

Day 8
7:57 in 41:36

W/u 1km 5:40min/km

1x 1km
Pace 4:01
Av HR 151

Rest @2mins
Av HR 131

2x 1km
Pace 4:07
Av HR 152

Rest @2mins
Av HR 137

3x 1km
Pace 4:06
Av HR 153

Rest @2mins
Av HR 133

4x 1km
Pace 4:20
Av HR 155

Rest @3mins
Av HR 131

5x 1km
Pace 4:12
Av HR 152

Rest @2mins
Av HR 131

Dry and very windy. Handy warm up and again probably ran the first couple too strong. Suffered in the last 2 as they were straight into wind. Calves were getting sore at this stage so only 5 completed.

Day 9
7:36km in 40:02
Av Pace 5:27
Av HR 134
Max HR 146

Nice easy run. Again weather terrible

Day 10
7:35km in 38:10
Av Pace 5:12
Av HR 137
Max HR 153