Starting to Run

[Chris2014]

Hi,

Sorry edit..... Can you move to 10k training forum

Hope you can help!

Would like to get running and have a bit of focus and would like run the fastest 10k that I possibly can. Under 40 mins would be great.

I have run 10k last year in whilst running to help lose a bit of weight in about 48 minutes but this was not in a race.

Weather here is very hot at moment(UAE) so most of my training is going to be on a treadmill and just wondering what training plan will be best for me to start with.

I have read about a 4k time trial to start with, what is purpose of this and do you recommend me starting with this to help decide which program to do (I can get up early and do this before it gets too hot).

Thanks

Chris

[TheEd]

Hi Chris and welcome to the forums

and yes, the 4k time-trial can be used to decide where you should start from

one of the big successes of the programs and the forum feedback is MMS

MMS started at 51:19 for 10km – http://www.time-to-run.com/forums/showthread.php?t=286

and over the years he came down to sub 40 over the weekend

http://www.time-to-run.com/forums/showpo...tcount=778

what is the longest run, time wise, that you have done?

TheEd

[Chris2014]

Hi,

Thank you for your reply.

I ran for 1hr 46 mins on May 2nd and 1hr 10 mins on May 18th this year, these were at a slow pace of about 6:25 per km

About this time last year also did a couple of runs of nearly 2 hours doubt they count for much now though!

Cheers

[TheEd]

OK ..lets pop in a 4k time-trial when you can

TheEd

[Chris2014]

Thanks, hoping to do a time trial tomorrow if I can.

I have done 2 easy runs and managed to get hold of some heart rate info on my 2nd run.

29/5 - 1h easy
Treadmill

Time: 60min
Dist: 10 km @ 6:00
AHR - Unknown


30/5 - 30min easy
Treadmill

Time: 30min
Dist: 5km @ 6:00
AHR:137

[TheEd]

see if you able to provide pulse rates with the 4k time-trial

enjoy

TheEd

[Chris2014]

Hi,

Managed to do the time trial this morning. Heat was a factor I think even at 7.30am.

Felt pretty exhausted by end!

31/5 - 4k Time Trial

KM 1 - 4:05
KM 2 - 4:25
KM 3 - 4:20
KM 4 - 4:50

Time: 17:40
Dist: 4 km

AHR - 187

Temperature - 30 degress

Weight 83.2 kg
Height - 177cm
Age - 31

[TheEd]

certainly shows you have the leg speed there

the program will certainly provide you with the training where you can look to be doing 4.05 per k for the full 4k distance in the future

this improvement will have you moving in the right direction for 10k

the program starts with Day 1 on a Tuesday, which is normally a light aerobic run

Day 3 .. Thursday would be the 2k session

here are some Program Tips

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

take a look and see if you able to work out what time your 2k session should be Thursday

over to you

TheEd

[Chris2014]

Hi,

Thanks Ed.

Started the program today with an Hours Easy run

3/6 - 60min easy
Treadmill

Time: 60min
Dist: 8.43km @ 7:07
AHR: 142

For some reason did not fell that comfortable during the run so was a lot slower than my normal easy runs.

I think my time trial results suggests I should be doing 4:31 for per 2km on Day 3. This sound ok to you or think this will be a little too quick?

Thanks

Chris

[TheEd]

with the easy runs, while adapting to the program, try to keep these as easy as possible .. 140 to 150 bpm max

looking forward to seeing your heart rate data from the 2k session

look to start at 4.35 to 4.30

if you find them fine then look to run 4.30

whatever you do, do not start the session too fast

rather hold back

takes a while to get the rhythm

TheEd