Sub 45 Minute 10k

[OkieRunner]

Hi TheEd. Thanks in advance for your input.

Background:
Male
30 years old
83kg
180cm

I have been running consistently for around 6 years or so. I have done 2 marathons (4:53:14 and 3:55:02) and a few half marathons (best is 1:47:56). I did a 5k back in November 2014 in 24:35. At that point I wasn't running as much as I am now.

Since January I have been running very consistently (5 or 6 days a week). I average about 32-40 km in a week. I ran a 4k time trial last Friday, 3April.

1k - 4:24 156HR
2k - 4:41 162HR
3k - 4:34 165HR
4k - 4:32 168HR
Total - 18:18 4:33 163HR

I think I could have probably done it a bit faster judging from the heart rate but it was also very windy that day (constant 32km/hr wind).

I think I should be ok to start the sub 45 minute 10k. What say you? I have a 10k race this Sunday and want to start the 3 week cycle after that. My end goal is to get my 10k under 40 and my 5k under 20.

[TheEd]

Hi Okierunner and welcome to the forums

have a good run in the 10k and we can then start things after the event feedback.

The program for Day 1 is best placed on Tuesday, so that also gives you a few days recovery

until then, enjoy

TheEd

[OkieRunner]

Here are my results from today. It's definitely a PB.

KM Min/KM HR
1 4:29 165
2 4:34 171
3 4:43 172
4 4:38 175
5 4:39 175
6 4:50 174
7 4:49 175
8 5:00 175
9 5:00 177
10 4:38 178

Total 47:38 174

So start cycle on Tuesday? You think I'm ok to train on the sub 45 program?

[TheEd]

good stuff . you can start cycle Tuesday

for the first 2k session, add 5 seconds per k to the pace

and this will be on the sub 45 minute 10k program

TheEd

[OkieRunner]

Hi TheEd. Looks like I've got a race on May 9th so I have 4 weeks until then. I did an easy 25 minute post race run today. What should the rest of this week look like in preparation for the cycle to start next Tuesday, April 21?

[TheEd]

you can start with the program this week, if you have reccvovered from the 10k

so Thursday you could do the 2k session

TheEd

[OkieRunner]

I did the 2k session today.

Lap Time Avg HR Max/Min HR
1 | 9:17 | 160 | 170
R | 2:00 | 137 | 125
2 | 9:07 | 167 | 174
R | 2:00 | 153 | 133
3 | 9:17 | 170 | 176
R | 2:00 | 155 | 133
4 | 9:12 | 172 | 179

The first 2 2kms were ok but the last 2 were tough. Just tried to concentrate on form and breathing.

What's next you think? Rest tomorrow and 1hr30min run Saturday?

[TheEd]

normally a rest day after the 2k session

have a great weekend and run

TheEd

[OkieRunner]

Hey TheEd,

Had a good, long run yesterday.

15.23km 1:38:12 6:26min/km 145 avg HR

Took today off.

So I have a race on May 9th. 3 weeks away. So, what should I do this week? Start a new cycle on Tuesday?

Okie

[OkieRunner]

Also, what should the HR be for the 90minute run? I looked on other forums but haven't really seen a clear answer. I know you say to stay at 10k pace + 1 min for up to an hour but haven't seen your answer on the longer runs...:confused: