sub 45min 10k plan

[anthonychan]

13th day- 19 oct monday (1hr easy run )
Distance 8.29 km
Duration 0:45:26
PACE 5:28 min/km
RATE 147 bpm
STRIDE 161 strides/min

14th day-20oct tues (easy day of 30min running )
Distance 7.60 km
Duration 0:40:02
PACE 5:16 min/km
RATE 153 bpm
STRIDE 162 strides/min

15th day - 21oct wed (start with 3 x 5min @ 10k pace with 1min easy F )
duration distance Speed HR
0:02:01 0.29 8.62 114
0:05:00 1.19 14.36 144 4.10min/km
0:01:00 0.14 8.80 157
0:05:00 1.15 13.82 166 4.20min/km
0:01:00 0.13 8.10 156
0:05:00 1.13 13.60 165 4.25min/km
0:01:00 0.15 9.22 156

completed on track

[anthonychan]

Dear TheEd

May I ask about the heart rate for practice during hard days or race. sometimes my heart rate hit to 17x-18x during the course. it is pushing myself too hard? can u suggest what is the best Heart rate range for running a race?
I am 36 yrs old now, 64 kg.

e.g.


8th day- 6x1k R90 4min10-20

#
duration distance Speed HR
0:01:00 0.10 6.09 112
0:04:18 1.00 14.03 167
0:01:30 0.09 5.51 122
0:04:18 1.00 14.03 153
0:01:30 0.14 5.67 119
0:04:10 1.00 14.47 164
0:01:30 0.13 5.12 164
0:04:24 1.00 13.69 194 *
0:01:30 0.14 5.50 164
0:04:30 1.00 13.37 178 *
0:01:30 0.14 5.61 168
0:04:37 1.00 13.04 185*

[TheEd]

Hi Anthony, during training, it is best to use the heart rate monitor so that you don't overtrain, and during a race, you will be better off not focusing too much on the heart rate, but instead developing race strategy on the day

with experience, things will balance out and you will learn not to over do things too early on etc

do read the article: Race Your Best 10km

http://www.time-to-run.com/training/10k/...t-10km.htm

please do ask further questions

TheEd