Sub 45 Minute 10K by Sat Sept 13

[TheEd]

correct on number 3 .. keep it relaxed .. so pace around 4.30 to 4.40 per k

for #1 .. aim for going through 5k around 22.30 to 23 minutes

as for 6 x 1 minute fast / slow

the 1 minute fast is at anticipated race pace with 1 minute easy in-between

the session is a feel good session

you should finish wanting to race

TheEd

[chim]

Ran an official time of of 46:42 which is a PB for me. A very hot 19 degrees today, most of the others in my running group were at least 1-2 minutes off their PB's despite the flat course.

Split Time Distance Avg Pace Avg HR Max HR

1 4:29.7 1.00 4:30 144 150
2 4:30.0 1.00 4:30 152 155
3 4:30.9 1.00 4:31 155 158
4 4:35.9 1.00 4:36 155 156
5 4:34.6 1.00 4:35 155 157
6 4:39.6 1.00 4:40 156 158
7 4:47.1 1.00 4:47 166 177
8 4:54.7 1.00 4:55 160 177
9 5:00.7 1.00 5:01 154 157
10 4:28.5 1.00 4:28 158 174
11 :20.5 0.08 4:27 178 179

[TheEd]

nice going chim .. do make sure to recover for the 3 days after the event, most important

what's next for you?

TheEd

[chim]

next race is my goal race, the 10K on September 13

Should I start the next cycle on August 26?

[TheEd]

you can start the cycle this week

consider the 2k session for tomorrow (Thursday)

are you able to achieve?

TheEd

[chim]

Yes.. I can start the 2K session tomorrow (Thursday). What shall be my target pace?

you can start the cycle this week

consider the 2k session for tomorrow (Thursday)

are you able to achieve?

TheEd

[TheEd]

same as the last 2k session, however the last 2k you can speed up to 5 seconds per k quicker

then depending on how you feel, we can discuss the 1k session

long run over the weekend

enjoy

TheEd

[chim]

Did a run after work tonight on the track. Felt really good so ran a little faster than target pace the first two laps. Felt much better than the first time I did this workout and decided to push it in the final lap as I had some gas left in the tank.

1st 2K 9:24 - (avg 4:42 per km) 133 Avg HR, 135 Max HR
2nd 2K 9:25 - (avg 4:43 per km) 134 Avg HR, 140 Max HR
3rd 2K 9:14 - (avg 4:37 per km) 142 Avg HR, 145 Max HR
4th 2K 8:45 - (avg 4:23 per km) 147 Avg HR, 158 Max HR

What do you recommend as my target pace for the 6 x 1k?

[TheEd]

look to do the 1k session at around 4.30 to 4.40 per k

onwards

TheEd

[chim]

Did the 6 X 1K workout on Tuesday in a noon hour workout as I had a trail run with some elevation on Sunday and calves were sore on Monday so decided to take a day of rest.

Felt really good, and strong throughout the workout despite being a very hot day. Took 90 seconds rest in between each interval. Decided to finish strong in the last interval

1 4:24.9 Avg HR 132 Max HR 141
2 4:24.4 Avg HR 138 Max HR 146
3 4:24.5 Avg HR 138 Max HR 145
4 4:25.2 Avg HR 139 Max HR 146
5 4:22.5 Avg HR 141 Max HR 148
6 4:10.9 Avg HR 145 Max HR 152