Sub 45 by Nov 18th

[raven_bc]

I eventually want to get to a sub 40 10k so I figured I would take it one step at a time and follow the sub 45 program first then move on to the sub 40. I've run a 49m 10k during training for my marathon run of 4:01 and I've done a recent half marathon in 1:47 so I think I should be ready to push it to the next level.

So yesterday I did my easy 12.86K in 1:05:52 for an avg of 5:07. I'm not sure if I'm taking it easy enough, my avg HR was 162.

Looking for any advice.

[raven_bc]

Ok so I skipped day 2 to sync up with day 3 starting on Thursday which according to the other threads is the preferance. I did the 4x2k I wasn't sure what the best pace was and decided to try for the 4:20 per K and quickly realized that was unrealistic. Below are the details.

2.73k warm up to the track avg HR 145 pace 6:20

split Lap 1 time/AVG/MAX HR, Lap 2 time/AVG HR,Total Lap, Rest/MIN HR
1 4:22/160/169, 4:29/169/171, 8:51, 106/146
2 4:34/164/170, 4:36/167/169, 9:10, 102/151
1 4:41/163/167, 4:30/169/172, 9:11, 101/151
1 4:40/163/170, 4:31/169/171, 9:11, 101/145

1.8k cool down.avg HR 145 pace 6:20

The first 2K was a challenge. I'm positive my easy runs are too fast as my legs were a bit sore from yesterday so I need to slow those down. Tomorrow I have hockey then I'll run the easy runs easy this time. Thoughs on the 6x1K should I be pushing for 4:20 pace?

[TheEd]

Hi raven and welcome to the forums

good to see you were able to self help from the other threads

are you able to give some further background to your running and what your current week looks like as you mentioned hockey

from your 2k results it would be better to start of around 4.25 to 4.30 per k

and the first cycle should best be used for adaptation

over to you

TheEd

[raven_bc]

I re-started running March of this year after a taking 2 years off, with the goal of doing a Marathon. At my peak I was running about 70k a week. I ran a half in Sept in 1:47 and I ran the Marathon mid Oct in 4:01. I was pacing for a 3:45 for the first 30k then lost my legs. I should note I quit smoking this July.

As for my week I travel from time to time but I usually run wherever I go. I play hockey on the weekends, could be fri, sat or sun. I usually go out with a running group for 5.5k on Tuesdays and/or Thur at a very easy pace ~6:30-7:00 which I consider more social then training. So I was considering doing both my training run and the running club on the same day but training in the morning.

I have signed up for race on Dec 2nd which I would like to break 45 as I mentioned before my previous best was 49:25 but that was during a training run.

[raven_bc]

Ed,

So I've been taking it easy on the easy runs. I swapped my long run from day 5 to 6 due to running with the running group. We ended up going farther then I thought we would be anyways.

Day 5 1h02 for 10k avg hr 151 pace 6:15
Day 6 1h51 for 19.1k avg hr 151 pace 5:50
Day 7 34m for 5.86k avg hr 146 pace 5:46

Tomorrow is the 6x1k so should I be shooting for 4:25?

Thanks!

[TheEd]

yes, 4.25 per k

then provide feedback so we can see how it went

enjoy

TheEd

[raven_bc]

Hello Ed, hopw your having a good day. It was a little chilly today 1C there was ice on the track but it was clear enough to run. Felt tired before i went out for the run but a training must go on.

2.6K warm up avg HR 145
Lap 1 4:27 AVG HR 164 Rest 60 MIN HR 159
Lap 2 4:34 AVG HR 168 Rest 63 MIN HR 164
Lap 1 4:31 AVG HR 172 Rest 62 MIN HR 164
Lap 1 4:27 AVG HR 172 Rest 59 MIN HR 168
Lap 1 4:39 AVG HR 173 Rest 61 MIN HR 165
Lap 1 4:29 AVG HR 173 Rest 60 MIN HR 164
2.2K cool down

So I can see I don't have consitency in my lap times.

[TheEd]

this takes experience so things can only get better

well done on doing the session under tough circumstances

TheEd
ps.. 4.25 to 4.30 per k .. makes your sub 45 a challenge however anything can happen on the day

[raven_bc]

Thanks Ed. I'm realizing that sub 45 in the timeline I want maybe a stretch but I will keep pushing. Its obvious I will need to run several of these programs each time working on improvements.

I'm debating about running a 5K race this Sunday which would push back day 12 by 1 day. What are your thoughts? Based on how I'm doing I will target a 22:30 but I think it will be a challenge.

Thanks

[TheEd]

not a problem putting it on Sunday ..

though rather start the 5k at an even tempo of around 4.30 and see how you progress

don't start off quicker than that

TheEd
ps.. make Friday an easy 20 minutes if you up for it .. Saturday Rest