10k Sub 45min Plan

[myron7]

Hello,

First of all thank you for the training plans and all the advice on this forums and website.

I live in UK and I have been running for over a year now.

I ran 10k in November 2011 (48min) and January 2012 (48 min).
After the last 10k I concentrated on slow runs between 6-20km until last week when I decided to start training for sub 45min 10k.
I am 28 years old, weighting 74kg and I believe that my max HR is around 190 bpm.

I started last thursday with 2k intervals and I found it really chalenging.

Please find the splits below:

1) 0.96 km 4:26 min/km 172 bpm
2) 2.00 km 4:25 min/km 177 bpm
3) 1:05 km 4:26 min/km 177 bpm
4) 1:19 km 4:24 min/km 178 bpm

After a rest day on Friday I went on Saturday for a slow run:

6.88km Avg pace 5:25 Avg HR 164bpm

On Sunday was planning to do a long run but because I did not have enough time I managed to do:

10k Avg pace 5:45 Avg HR 163bpm

Monday was the next test: 1km repetitions.
I managed to do only 4 reps

1) 4:15 min/km 173bpm
2) 4:16 min/km 179bpm
3) 4:16 min/km 180bpm
4) 4:24 min/km 181bpm

I was totally exhausted after 4th rep and I could also feel a bit of pain in my harmstrings.

I took a day off running today and don't know what to do now.

Shall I stop sub 45min program and go back to 50min?
I can still feel my left harmstring so shall I stick to slow runs only for now?
Also, I can only run Mon-We-Thu-Sat so could you please advise me how can I modify the plan?


I will appriciate any help.

Thanks,

myron7

[TheEd]

Hi myron7 and welcome to the forums

OK .. you stepped straight into the sub 45 minute program

we can stick to that structure though I recommend you do a 4k time-trial this weekend so we can get your exact pace for the sessions

hope that is OK with you and that getting the experience this week is of value

over to you

TheEd

[myron7]

okey,

I went for the 4k test today so please find the results below

4km in 17min56sec Avg pace 4:29/km Avg HR 181

I can feel some pain in my harmstring now but I hope that it will go away before next training session.

[TheEd]

Day 3 is the main day, which would be Thursday

so give yourself a few days to recover .. after Monday please report back as to how the hamstring is doing

Thanks

TheEd

[myron7]

right...

Harmstring is ok now. No pain at all so hopefully it will be ok.

Thanks

[TheEd]

are you able to run an easy 30 to 40 minutes today

you may have a rest day tomorrow

and then on Thursday you will start with the 4 x 2k session with Rest on 2 minutes in-between

your pace will be 4.45 per k = 9.30 per 2k

please ask questions

TheEd

[myron7]

Easy run completed.

7.05k
00:41:57
Avg pace 5:57/km
Avg HR 157

No aches or pains so I am looking forward to thursday 4 X 2k's

Many Thanks.

myron7

[myron7]

I forgot about two important questions..

1) On 14th October I will be running Swindon Half Marathon. I did not think about any records etc as it is my first half ever. I don't know if you think that my current plan needs to be modified, or maybe do it later but I thought I should let you know about it.

2) If during the 4 x 2km or 6 X 1km sessions I can't keep the target pace shall I slow down and do the next reps slower or shall I stop and after recovery try to keep the target pace again?

Many thanks in advance.

myron7

[TheEd]

Hi myron ..

1) do the 21k and look to recover thereafter .. make sure to run as easy as possible and once you get to the 18km only then consider going quicker .. you could increase your current long run by 30 minutes in preparation

2) always try to complete the session, even if you begin to slow .. do not take a longer rest to compensate

hope that answers the questions adequately

TheEd