Sub 45 Minute 10K by Sat Sept 13

[TheEd]

chim .. you can now roll forward with the program and shuffle it around to suit your normal routine

you welcome to report back regarding the training you do according to what you can do on the program

and from there by cycle 2 we can see what is best for you

enjoy

TheEd

[chim]

So shall I continue on with the program two days of easy running followed by a rest, and then a 5k paced run on Saturday? Or do I just repeat the 4x2K and the 6X1K workouts?

If so how fast should I aim to the run the 5K paced run? Or should I increase the pace of the 4x2k and the 6x1k?

[TheEd]

2 days of easy running and a paced run Saturday

here is the schedule, you on Day 9 tomorrow

http://www.time-to-run.com/training/10k/sub45.htm

TheEd

[chim]

Thanks.. am I ready to run the paced run at sub-22:30 or is that going to be too fast and I should be aiming for a less ambitious time?

[TheEd]

chim .. u need to look at the program for what sessions are on there, and then we make changes according to your needs

looking at your 1k times pulse range, it looks pretty good

for your paced run consider running around 23:30 to 24 minutes for the 5k paced

regards

TheEd

[chim]

Weds - 40 minute easy run 5:59 min/km 6.69 km Avg HR 121
Thurs - 60 minute easy run 5:47 min/km 10.59 km Avg HR 124
Fri - Rest

Sat - 5K Paced Run

Distance: 5.00 km
Time: 22:26
Avg Pace: 4:29 min/km
Avg HR: 146 bpm
Max HR: 156 bpm

Splits

Split/Time/Avg HR/Max HR
1 04:28.6 133 143
2 04:28.0 146 150
3 04:26.4 149 151
4 04:36.6 149 151
5 04:25.1 151 156

Ran this one at 9 AM today (usually run at 7 AM) and felt like I had a bit more energy today so tried to aim for the recommended time of sub 22:30.

First 3K felt really good and controlled, but then started feeling it in the 4 and 5K mark - managed to kick it the last 500 meters.

[TheEd]

make sure to recover well from this

do note: 23:30 to 24 minutes for the 5k paced

what have you got planned for this weekend as the 5k comes across as 'raced'



chat soon

TheEd

[chim]

My running group has a 28K planned for today (Sunday), but I am only going to run 10K of it and run it easy. My legs feel pretty good today.

I have a 10K race next Sunday.

Of note, I am one day "off" on the schedule. As of now, Day 19 will fall on a Saturday 1 day before the 10K race on Sunday August 17. Do you have any suggestions as to how to juggle the schedule this week? Add in an additional session, or add in a rest day?

I was surprised I was able to do the sub-22:30 5K. I usually do not run fast when running on own (need real race conditions with other competitors to bring out the best in me), but I was feeling good, and fresh with lots of energy, and also running 2 hours later than normal with some food before hand seemed to help with my energy level.

[TheEd]

good to hear chim .. the program sometimes takes time and then with others they get results immediately

for your last few days

Tues: normal session

Wed: what you plan relaxed

Thurs: easy 20 to 30 minute run

Fri: 6 x 1 minute fast / slow

Sat: Rest

Sun: Race

[chim]

Thanks.. TheEd. Just a few questions:

1. For 10K race on Sunday, what do you recommend as a race pace? Should I try for the sub-45 or be a bit more conservative. This is not a goal race, but the course is very favourable to me (all flat), and the weather conditions 1 week out look good.

2. Can you clarify what the 6 x 1 minute fast / slow is?

3. To confirm my upcoming Fartlek session I run 5 minutes @ 10K pace, and then jog for 1 minute - for a total of three times. Total work out time would be around 18 minutes?