New Member Questions on Sub 40min Program

[cupajoe]

First off I am really motivated to start my quest to go sub 40 min in the 10k.

My PB is 40:12 and this year have run a 41:21 and a 45:56 11k race.

This past weekend I ran 44:52 in a Olympic triathlon. That includes the transition so I do not know the exact time.

I am ready to go sub 40min on September 13 at the Montreal Marathon 10k.

Here are my questions abut the sub 40min plan:
For the intervals it says start with...
Why does it says "start with"? Should I do a 15 min warm up?

One of the last days says "30 min easy 6x1min fast with 1min slow-1min @ race pace F"
Are the 1min fast the race pace that is referred to or are are those on top of the 1min fast/1min slow?

I am really impressed with the whole site and look forward to any tips or help.

Thanks!

[TheEd]

Hi cupajoe and welcome

you don't leave yourself much time before the event but anyway here goes

yes, a 15 minute warm-up with your normal stretching routine is recommended

start with is mentioned so that you know the sessions are progressive

your total time is 30 minutes easy running however after 10 minutes of running you can the do a fartlek session of

6 x 1 minute fast where you run at projected race pace with 1 minute easy running in-between

hope this is clear to understand

TheEd

[cupajoe]

I just did the 6 x 1000 meter workout and here are my times:
3:42
3:41
3:45
3:42
3:47
3:49

I am quite happy with the workout and think this schedule is really great.

Once again thanks for the program and feedback.

[TheEd]

nice looking session

what Rest did you take?

and then, did you attempt the 2000's?

Cheers

TheEd

[cupajoe]

I took a 60 sec rest (or jogging 200m) between each 1000. I did a 1.5 k warm up and warm down with stretching.

I did the 2000's on Friday at noon. Most of my week day runs are at noon during my lunch break. My employer gives me 1.5 hours for lunch if I do a physical activity

My first 2000 was 6:46 which I found really fast. All the rest were in the same range. I came back on the weekend to measure the track and it is only 380 m.

I managed to do all 5.

My "time on the feet" run of 1.5 hours was 17 km. I ran with my local club for this run and was amazed at how easy the run was.

The club I belong to is a Multisport club. (cornwallmultisportclub.com)

We are featuring your site as the Link of the week right now.

I've been telling everyone I run with about your site.

Keep up the good work.

[TheEd]

Thanks cupajoe

your sessions are looking good, try to hold yourself back a little as after this weekend there is not much more you can add before the race on the 13th

so if you do the paced run, don't get too carried away

TheEd

[cupajoe]

Did the paced run today. 5km in 19:12.

Felt really good. Very relaxed for the second 2.5k.

Now it's time to pick out my clothes for the 10k on Sunday.

[TheEd]

interesting times ahead

TheEd

[cupajoe]

38 min 54 secs.

Thank you so much for your program. I will be using it again for the next couple of months.

Joe

[TheEd]

Congrats .. that is quite impressive and shows your natural ability

be cautious and you can start working to the next level

well done

TheEd