Sub 40min 10k

[TheEd]

Good stuff Chris .. have a fine weekend

Cheers

TheEd

[Chris.C]

Finally bought new trainers, but had to miss the 5K sprint doe to other commitments, but straight away, going back to bare runners and can see a bigger improvement. Easy 1hr, felt strong, happy with the pace as felt had loads more in the tank!

No discomfort or niggles, so was able to just get on with it.


Split Time Distance Avg Pace Avg H Max H
1 4:17.6 0.62 6:55 131 144
2 4:42.3 0.62 7:34 153 160
3 4:34.1 0.62 7:21 155 158
4 5:06.8 0.62 8:14 156 162
5 5:03.6 0.62 8:09 157 163
6 5:07.6 0.62 8:15 157 163
7 5:03.0 0.62 8:08 154 159
8 5:14.0 0.62 8:25 155 161
9 4:47.6 0.62 7:43 151 154
10 5:18.3 0.62 8:32 153 158
11 4:48.2 0.62 7:44 154 158
12 4:43.4 0.62 7:36 153 158
13 1:15.0 0.14 8:54 158 159

Summary
1:00:01.4 7.60 7:54 153 163

[TheEd]

enjoy the new feeling .. hope it all works out

so what's next for you?

TheEd

[Chris.C]

I have a 10k trail race set for 9th June, so now that I have for the last 2 weeks seen what its like to run nearly every day, which was a weird hurdle for me to overcome. My mindset is to attack your three weekly programme starting from Tuesday, which leads me nicely to the race on the Saturday.

Its between now and Tuesday Im not sure what I should do, what runs do you recommend? 30, 60? easy run and when? I like having the Friday free, its been my carrot

Big thanks again!

[TheEd]

Chris, are you able to slot into the rhythm of the program yet?

which program are you using as your structure currently?

Cheers

TheEd

[Chris.C]

The programme felt great, I was going for the 10k in 40, but maybe with the terrain I'm surrounded by, it may be best to try 10 in 45.

[TheEd]

let's see how things go with regards to the times you run towards the end of this cycle and then we can see exactly which program you should be on

the major difference in the program is the 5 x 2k compared to 4 x 2k

so if you feel strong enough to tackle the 5 x 2k session then we change the pace accordingly

bit by bit we should get there

TheEd

[Chris.C]

Sounds like a plan! Thank you

[Chris.C]

Catch up as been away from PC for a while.

Easy 40min Run http://connect.garmin.com/activity/178833816
Split Time Distance Avg Pace
1 4:48.0 1.00 4:48
2 4:34.2 1.00 4:34
3 5:00.6 1.00 5:01
4 4:47.5 1.00 4:47
5 5:04.3 1.00 5:04
6 5:11.4 1.00 5:11
7 5:28.4 1.00 5:28
8 4:45.6 1.00 4:46
9 :21.9 0.07 5:01

Summary 40:02.0 8.07 4:58

Avg HR: 154 bpm
Max HR: 166 bpm

[Chris.C]

Split Time Distance Avg Pace
1 4:25.2 1.00 4:25
2 4:48.0 1.00 4:48
3 4:55.2 1.00 4:55
4 4:53.1 1.00 4:53
5 5:03.6 1.00 5:04
6 4:43.9 1.00 4:44
7 1:12.2 0.23 5:15

Summary 30:01.1 6.23 4:49

Avg HR: 150 bpm
Max HR: 163 bpm

Followed by 6 x 1 min intervals http://connect.garmin.com/activity/179337036

Split Time Distance Avg Pace
1 :34.2 0.05 11:41
2 1:00.0 0.28 3:32
3 1:00.0 0.10 10:19
4 1:00.0 0.29 3:25
5 1:00.0 0.11 9:25
6 1:00.0 0.26 3:51
7 1:00.0 0.08 12:00
8 1:00.0 0.25 3:56
9 1:00.0 0.10 10:31
10 1:00.0 0.28 3:31
11 1:00.0 0.10 10:08
12 1:00.0 0.26 3:53
13 1:00.0 0.11 9:27
14 :15.9 0.02 11:50

Summary 12:50.1 2.29 5:36


Avg HR: 153 bpm
Max HR: 166 bpm