Attempting sub 50 10K
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28-09-2010, 04:40 AM
it would be wise to stick to 5.10 until you get into the full swing of the program
once you begin to gain the benefits of the cycles the increase of pace will come naturally TheEd
01-10-2010, 09:33 PM
TheEd,
After my 5K last Saturday, I followed the 20-30 minutes recover days, rest on Monday instead of running 20-30 due to being too tired from work related stuff. Wednesday ran 10k in about 72 minutes. Thursday 46 minutes over very hilly course 6k. Friday, weather pretty nice 65F. With 1 mile warm up and 1 mile cool down. The splits are as follows. I realized that I ran one lap short in the second 2k, since I was looking at the time, saw 20:40 and stopped, forgot to add the 2 minutes rest time. 1st | 2K | 10:22.32 | 5:11.16/K | AHR 168 | MHR 180 rest 2 minutes jogging, AHR 170 2nd | 1.6K | 8:18:23 | 5:11.39/K | AHR 183 | MHR 189 rest 2 minutes jogging, AHR 173 3rd | 2K | 10:12.30 | 5:06.15/K | AHR 185 | MHR 194 Felt easier than the first cycle, heart rate about the same. Better pace control this time around.
02-10-2010, 06:13 AM
sounds as though you feel there is an improvement which is nice
enjoy the training TheEd
06-10-2010, 10:03 PM
TheEd,
Update after today's 5x1k session. day 4 | rest | 37 min 27 easy | 6k | AHR 149 | MHR 162 day 5 | longest run | 2H 5min | 18k | AHR 156 | MHR 184 day 6 | easy day | 35 min 42 | 4.8k | AHR 153 | MHR 171 day 7 | easy day | 24 min 19 | 3.4k | N/A | N/A day 8 | 5 x 1k Warm up 2.4k, cool down 3.2k 1st 1k | 5:02.99 | AHR 169 | MHR 178 Recovery | 1:28.38 | AHR 162 2nd 1K | 5:01.06 | AHR 172 | MHR 181 Recovery | 1:31.31 | 167 3rd 1K | 5:02.13 | AHR 176 | MHR 182 Recovery | 1:25.84 | AHR 170 4th 1K | 4:48.73 | AHR 178 | MHR 188 Recovery | 1:39.73 | AHR 175 5th 1K | 4:33.30 | AHR 185 | MHR 192 Definitely feeling stronger running these 1k intervals than last cycle. Will see how I do in the 5k pace run. I plan to run it in about 25:30. I think I might have a chance at going sub 50 this cycle.
07-10-2010, 05:05 AM
be patient and it should come naturally
enjoy the cycles as a way of life and the results will come as a bonus Cheers TheEd
TheEd,
I ran my fastest 10k after 30 years old this morning. Guess what? I achieved that sub 50 goal! Chip time 49:38.7, age group 38th. This is a relatively big 10k race, 2000-3000 runners, a lot of fast folks. Thank you so much for the sub 50 10k program and wise advices along the way. I am very grateful that I found your site a few months ago. You've got a great thing going here my friend. After the 10k race, I will follow the off training period and then the build up plan. Next near term goal is a half-marathon on Dec 12, I hope to run it in about 1 hour 45 minutes.
17-10-2010, 11:08 PM
TheEd,
Actually I should say, I plan to take a easy week. First three days rest/ride bike, then some easy running. Then the next week I'll start a build up phase. The rationale is that I only did two sub 50 10k cycles so far, still feel okay right now. That's why I probably don't need a full three weeks off period. After I finish my half-marathon in 12/12, I will then do a full off period. What do you think TheEd? Is this workable?
18-10-2010, 06:40 AM
the Build Up period would definitely assist in preparing for the half marathon
and then we can see how the cycles go and when a good time to take a break would be TheEd |
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