Clarification of 10k Training Schedule

[DustinLund]

I have a quick question for anyone able to answer.

On the Sub 45 10k training schedule, on day "03" and day "15" it reads:

03 - start with 4x2k R90-2min 8min 50 (4.25 per k) T
.
.
.
15 - start with 3 x 5min @ 10k pace with 1min easy F


What does it mean by "start with" does this imply that there is some other training that I am supposed to do? If so, can someone please tell me what it should be?

Thank You,
~Dustin

[TheEd]

the programs are progressive and that is the pace you would start with

if you would like to receive feedback closer to your needs then you could do a 4k time-trial and post the result here and we shall then provide further feedback to get you going

and welcome to the forums

TheEd

[DustinLund]

Ok, I will do that, thanks.

Dustin

[DustinLund]

TheEd,

I only own a watch, and always pre-measure my routes at MapMyRun, so this is the best I can do for my back ground.

4k Time Trial: 17:15 (90-95%)

Age: 26

25-30 mi/week since March this year

My first 10k Race: 48:03 (May 7, 2011)

Previous Quality Sessions:

4x2k - 8:08/8:38/8:52/8:44
6x1k - 4:04/4:14/4:09/4:08/4:00/4:11
5k paced run - 21:05


~Dustin

[DustinLund]

Hope the above info is sufficient.

~Dustin

[TheEd]

where did you do the 1k session

please be cautious in your development on the schedule

the sub 45 minute 10k program is the correct place to start

go with the pace on the program for now and after the first 3 week cycle we can see how you are going

your previous 2k was maybe too quick rather go through the cycle achieving the times and getting the consistency right

what time / distance have you done as a long run?

when do you have your first race planned for?

hope this gets you on your way

TheEd

[DustinLund]

The 1k sessions were done on a bike path, so I wouldn't run into traffic, (no stopping at intersections) The distance might be a little off, (shorter not longer)

I am on Day 17 of the cycle now, and the results I posted were what I came up with. I felt strong after the quality sessions, that's why I originally asked if there was more training to do on those days.

I understand my consistency was bad in the 2k session, and will focus on that in the future.

My long run was 15.3 kilometers (1:25:00) on day "05"

June 4, there is a 10k, AKADEMILEN 2011

[TheEd]

OK .. then run through with week 3 to the race next week and then we can reassess thereafter

the programs are progressive, so hang around here and the guidance will be there for the next level of training

enjoy

TheEd