Sub 45/40 Progam?

[astrange]

I'm back in form and want to start again on a more structured training program to improve my 10K road time. I have done a lot of unstructured training in the last few months, just running what feels good. My avg. distance per month is about 100 Km. (Last 3 months) doing a mostly trail running, normal runs from 5-15K.

5K time trial yesterday at 21:15 (track) Recent 10K times on forrest trails is about 46min - I'm pretty sure I would be able to put out a Sub45 on road/track.

I'm 46 years, 68kg, and currently able to do about 2950m in a Cooper test giving me a Vo2max around 55

So the question is if I should jump on the Sub40 program or should i start with the Sub45 and adjust the paces?

Regards
Anders

[TheEd]

Hi Anders, look to start on the sub 45 minute 10km program and you adjust pace to suit you

ease through the 10k session and see how things go

let us know what pace you going to consider

TheEd

[astrange]

Ok, so I did the 60min easy yesterday. 10,6K in 1hr. Heart rate 74 - 148 (avg. 136bpm) keeping it in zone 2.
I guess i forgot to mention that my Max-HR is 175, resting is currently 43

Today I will do easy 30min.

I'm thinking of going for a 4:10 pace on the 4x2 intervals tomorrow. Does that sound reasonable?

Br,
Anders

[TheEd]

Hi Anders, look to do the 1st 2k @ 4.15 per k

and then see if you are up to doing it at 4.10 per k

also, if the 4.15 per k is tough, then do not speed up but instead look to run around 4.15 to 4.20 per k, as well as doing 5 x 2k in total

5 x 2k is the aim for the future

pace for now is not that important

TheEd

[astrange]

Just a status update:

I did the 5x2 and it worked out like this:

1-2: 4:09, 4:10

I dropped the pace a bit and after 90 sec I did

3-4: 4:13, 4:16
5-6: 4:12, 4:16
7-8: 4:10, 4:21
9-10: 4:16, 4:20

That felt hard!

After a days rest I did the long run: 1h:30m:53s, 15.2K, HR 70-145, avg 135, Pace: 5:59km

That felt very very easy compared to the 5x2 day. I feel that I could do a marathon at this pace, without much effort :-)

Now it's tome for some easy short runs and then the 6x1K - What should the pace be here Ed?

[TheEd]

The 2k session is the core of the program, for the future, it would be good to get someone to share the session with you

the 1k session is normally 10 seconds per km quicker than the 2k pace

enjoy

TheEd