45 min 10k Training Program

[psycho]

Thursday's easy run: 4.84 km 00:32 06:37 pace

Saturday's race: 6.87 km 00:29 exaxtly 4:13 pace :whistle:

Started out strong and managed to keep an average pace in first 3ks of 4:24. Pushed it a bit in the following 3ksfor an average of 4:12. Gave it my all for the las 870 which I ran in 3:12".

After shower and stretching an rehydration, I don't feel that tired.

Looking good ?

Thanks.

[TheEd]

you certainly getting into a rhythm, getting stronger with each cycle

and it looks like you also enjoying it

nice going

TheEd

[psycho]

Back to the plan:

Day * 25:37 mins. 3.67 km Recovery after race.
Day ** 37:56 mins. 5.87 km 2nd Day Recovery
Day 01 52:46 mins. 8.2 km Couldn't manage to do more as I was running late for an appointment.

I'm steady at a 6:30 pace, and steady at 135-140 bpm.

[psycho]

Dear TheED, it has been exactly two years after my las post. Wow.

I have moved on quite a lot since the: I have a PB of 38:33 in 10k, topped my half marathon mark, and tried the complete distance, with a 3:37 mark in the Marathon. I have ran 4 these last 2 years always below 4 hours.

This aside, my greatest achivement is enjoying exercising outdoors, all thoughout the year, running, cycling, walking...

However, I have also had some cutbacks: I have moved twice due to my profession and have not always had the time to follow my training plans. I hace been mostly inactive for the past 6 weeks.

I believe it is the time to once again get in shape, hence I plan to start the two weeks cycle of the Off training period, and try to focus on 10k, for the next 6 months.

I would very much appreciate you comments, which will hopefully lead me to a sub 40 min 10k in a couple of months times.

Thank you very kindly.

[TheEd]

Great to hear from you psycho

you have certainly put in some decent running over the last 2 yrs ..

once you have done a little build up then all we need is the 4k time-trial and then we can use that to prescribe the pace for 2k and 1k sessions

enjoy and welcome back

TheEd