Sub 45 Minute 10K by Sat Sept 13

[chim]

the Ed, my 10K race is next Sunday

1. I'm one day ahead in the program.. do you have any suggestions on how to modify the last week of the schedule?

2. What pace do you think I should aim to run the upcoming 10K at. The course is completely flat, and I'll be running on fresh legs this time. I am thinking I can shave at least 45-60 seconds off my last PB of 44:28 if the weather conditions are good.

[TheEd]

you do the normal session Tuesday

and then you have an extra recovery run for Wednesday and Thursday

and then you do the 6 x 1 min fast / slow session on Friday

with Rest on Friday

hope this helps

TheEd

[chim]

Understood..

any suggestions on how fast I should run the race?

[TheEd]

aim for 22 to 22.30 for the first 5k and see if you can kick on from there

enjoy

TheEd

[chim]

Good 3 X 5 min at 10K race pace Fartlek workout on a cold, windy evening - dialed in to the 4:24 per km pace.

Split/Time/Distance/Avg Pace
1 10:00.0 1.64 6:05
2 05:00.0 1.14 4:23
3 01:00.0 0.14 6:58
4 05:00.0 1.14 4:24
5 01:00.0 0.14 6:54
6 05:00.0 1.14 4:24
7 01:00.0 0.15 6:51
8 02:19.0 0.35 6:35

Summary 30:19.0 5.84 5:11

[chim]

didn't end up running the race as I caught a bad flu the Thursday before the race, and was sick all weekend.

It was unfortunate as I was feeling pretty good leading up, and felt I could have run maybe a sub 44.... but still happy I was able to get a sub 45 in my last race..

Next race for me will be a half marathon February 15, 2015.. will be running a few more halfs next year along with 10Ks...

any suggestions on how to train for a half marathon while keeping my 10K speed?

[chim]

Hi TheEd!

So this year I plan to focus on running both 10K and half marathon distances.

I hope to consistently run sub 45 in my 10ks this year, and ideally would like to target a sub 43 hour 10K, and a sub 1 hour 35 minute marathon.

Do you have any suggestions on re-starting the 10K program to achieve these goals, and should I be tweaking the program in any way?

After not racing in a planned 10K in November due to flu, I backed off on the mileage, and only ran 129K for the month.

The first half of December I continued easy running with my running group, running only about 50K, but since December 16 to December 31, 2014 I picked things up and ran about 147K, for a total of about 200K on the month, and ran a 22K long run yesterday, with no soreness this morning.

I feel healthy and ready to get back at more focused training, although I do note, I am now at about 196 lbs or about 2-3 lbs heavier than my lowest weight last year.

Looking forward to hearing from you.

[TheEd]

Hi chim .. all the best for 2015

for the half marathon distance, you are still able to train on the 10k program but have to increase your long run to a minimum of 18k, if you have plans of running longer distance in future, increase the long run steadily to 25k

the long run according to the program is every 3 weeks, no need to do more than that. As you develop on the program there is much variation as you develop, however we prefer to achieve more off less, before upping further training ingredients

your weight should drop, festive season excess

you can run a 4k time-trial when you ready to return to the 10k structure

not sure whether you have seen the OFF PERIOD

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

and then the BUILD UP

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

cheers

TheEd

[chim]

Ran the 4K time trial today - was going to try and target 4 minute per km to start, but quickly realized that was going to be a bit too ambitious as I hadn't done a lot of speed work lately, and pulled it back. Didn't get a great kick in the final K as I usually do, as my shoe lace came undone at the 3K mark and wanted to avoid tripping while still trying to finish the run. Felt pretty good otherwise, and was actually thinking about running an extra K to see what my 5K time would have been.. but stopped at the 4K mark..

Split/Time/Distance/Avg Pace/Avg HR/Max HR

1 03:59.2 1 3:59 133 156
2 04:20.8 1 4:21 156 166
3 04:19.3 1 4:19 156 158
4 04:16.0 1 4:15 158 160

Summary 16:55.3 4 4:14 152 166

[TheEd]

Hi chim, do you know what you need to do next with regards to the pace for the 2k and 1k sessions?

have you seen: 10k Program Tips

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

TheEd