10k sub 45 mins

[Leroy]

Hi Ed

After 6 months of various other training (including some running), I'm following the program again and hoping you'll be able to provide some advice. I'm doing a 10k race in October and although a little while away, I'm hoping to get in some good training. Results so far;

4 x 2km
1st - 8m 51s
2nd - 8m 52s
3rd - 9m 09s
4th - 9m 21s

6 x 1km
1st - 4m 16s
2nd - 4m 23s
3rd - 4m 17s
4th - 4m 25s
5th - 4m 18s
6th - 4m 20s

5k paced run (today) - 22m 52s

I note from my previous stats I am off the pace at the moment (and indeed off 45 minute pace). Unlike when I previously done the program I don't feel tired or that I've pushed it too much as this stage, just trying to feel more relaxed in my running, and hopefully the times will come. I have kept to outdoor running (no treadmills as yet). My 10k times run is due Monday (schedule fits in with family life), would you recommend after recovery to do the program a second time?

Thanks in advance
Lee

[TheEd]

welcome back Lee .. you can only benefit from repeating the program so you become hardy to the 2k and 1k sessions

then after a few cycles consider a build-up period and then aim towards the 10km race

what are you thoughts on this?

TheEd

[Leroy]

Thanks Ed,

The build up program certainly looks challenging in terms of time on your feet although noe of the paced running (other than 4k). I will certainly give this a ago in a few weeks time (after another cycle as you suggest). I'll keep posting the times.

Thanks for the advice!

Lee

[TheEd]

grand

TheEd

[Leroy]

Hi Ed,

10k time recently undertaken was 48m 30s. Some way off the 45 mins but no surprise, however it does seem to be a sticking point (48-49 mins) and can never quite seem to get it down. Will persist with the programme and see how I go after the next cycle before changing the programme to the build up.

Thanks
Lee

[TheEd]

lee, if you provide feedback more often I am sure we would be able to get more out of the program for you

so do consider it and then hopefully we able to create a breakthrough

cheers

TheEd

[Leroy]

Hi Ed

Yes very fair point. I tend to mix my training up and not always concentrate on running which probably answers my statement about improving times.

Lee

[Leroy]

Hi Ed

2k interval runs today and times;

1st - 8m 47s
2nd - 8m 52s
3rd - 8m 52s
4th - 8m 56s

I note that other members provide heart rate data - would this be of use (which I can invest in)? In terms of the 2k intervals I was very pleased with the times and compared to a few weeks back much improved and now consistent. The last 2k was particularly difficult and had to put increase for towards the end to keep under the 9 minutes, otherwise felt reasonably strong.

As always your advice is very much appreciated.

Thanks
Lee

[TheEd]

no need to rush off towards a heart rate monitor until a little more consistency is achieved and then, yes, feedback from the HR can be used to assist you

good to see you hang in there for the last 2k, working up towards a 5 x 2k session in the future

well done

TheEd

[Leroy]

Hi Ed

6 x 1k's today;

1 - 4m 12s
2 - 4m 22s
3 - 4m 19s
4 - 4m 19s
5 - 4m 16s
6 - 4m 21s

Felt reasonably good today and feel a little more comfortable than last time I did 1 k's. Will keep working.