Stepping up from the sub 50 min 10K program

[Yohay]

Hi,

I've successfully completed the sub 50 min 10K program, going just under 50 minute on the final "race day" run.
I feel that I can scale up my training, but I fear that the sub 45 min program will be too hard for me at the moment.
I thought of tweaking the sub 50 min program and make it more challenging. How can I scale it up? Or should I take the sub 45 program and scale it down?

Any advice will be highly appreciated.

Thanks,
Yohay.

[TheEd]

Congrats and welcome Yohay

what you could do is run a 4km time-trial and attempt to give as much detail regarding the run as possible.

If you have a heart rate monitor then please provide the pulse range and the 1km split times, once we have some data then we will reshuffle your program to best suit you

We hope this helps

Cheers

TheEd

[Yohay]

Thanks!

Should I put my best effort into this 4K run?
I don't have a heart rate monitor, but I can sure measure the 1K split times.

Thanks,
Yohay.

[TheEd]

no need for your best effort .. use this as a marker as to where you are starting

in this scenario you run at a level where when u get tired you don't push over to where you putting a mental effort into maintaining pace

it's a trial to provide a starting point

hope this is easy to understand

TheEd

[Yohay]

Thanks for the update.
I don't have a measured 400 meter track nearby. I can either run ~4K outdoors and supply the running time, or run on the treadmill - the numbers will be very similar...
What do you recommend?

Thanks,
Yohay.

[TheEd]

what ever you choose .. remember that in the future you may do the trial a few times, so what you choose now should hopefully be used again in the future

if you run outdoors then simply supply details of how you felt etc

TheEd