45 min 10k Training Program

[TheEd]

magic and enjoy

TheEd

[psycho]

Today 5.9kms at 7:35 pace average, 45mins. Nice cool weather with a little breece. AHR was 134. Keeping it slow to save energy for the weekend race.

Thanks for the follow up.

[TheEd]

must also be lots of excitement down your side this weekend



TheEd

[psycho]

Yes there is.

Today I did my final 30min run, and although I wanted to go fast I kept it steady at 7min/km. 4.5km in total.

I feel I can pull this one off at 4:30. Not sure about a 10k. But I feel really good.

I'll rest tomorrow, save energy for Saturday :O

[psycho]

Hello Ed,

good results from the race on Saturday: 6870m in 30:24 which averaged a 4:26 pace.

Very proud as the course was much harder than anticipated: From 1k to 3k there was a steep ascent and once reached the top, the descent was through trails of dirt in the woods, breathing a lot of dust from the front runners. The last k was also a challenging climb.

I doubt going out today for a slow short run, and do not know exactly what the plan is for next week, as I would like to take part in another 6.8k race on Saturday.

Looking forward to your comments.

[TheEd]

glad to hear you happy

repeat the last week before next week's run

monitor yourself to see your recovery

most important

TheEd

[psycho]

Hello there,

I will repeat last week sessions. I didn't start with the 5k trial of course. Too tired and too hot. Instead I took a 36 min run for 5.37km.

Today I feel almost completely recovered, so I will do the fartlek and see how that works out. Wednesday and Thursday I'll do 2 slow 40 and 30 min sessions, rest on friday, and try to achieve a similar mark on Saturday.

:whistle:

[TheEd]

:great:

TheEd

[psycho]

Hello,

13/07 Warm up for 1210m. 00:11:24 09:25 min/km
13/07 8x 1 min fast 1.5 min easy Fartlek 3840m. 00:20:02 Found myself running the 1 min fast at 4min/km without feeling exhausted :wow:
13/07 Cool down 1290m. 00:09:23 07:16 min/km

14/07 5760m. 00:41:48 07:15 min/km

Today a final run of 30mins and rest on Friday. Competition of 6870m again on Saturday.

I'm looking for a 10k run in three weeks time after this one.

[TheEd]

OK .. let's get this weekend out the way first

and good luck and enjoy

TheEd