Sub 45min 10k program - 4 run per week adaptation

[NicBathgate]

After two full rest days (haven't cycled to work this week even) I went out to do 10x400m session today. Extensor tendon feeling a lot better, still not 100%, after the run it's a little more tender than it was before but no where near as bad as it was on Tuesday after futsal. Made sure to keep shoelaces as loose as possible.


Friday 12/02
3k warm up
10x 400m with 60s rests
400m - 75s - 3:08/km 158bpm
400m - 80s - 3:20/km 167bpm
400m - 81s - 3:23/km 165bpm
400m - 85s - 3:33/km 167bpm
400m - 81s - 3:23/km 166bpm
400m - 77s - 3:13/km 170bpm
400m - 82s - 3:25/km 171bpm
400m - 68s - 2:50/km 177bpm (hammer)
400m - 85s - 3:33/km 173bpm
400m - 75s - 3:08/km 173bpm
3k warm down
Total distance: 10k

Went to a proper track for the first time to do these. Ran in time to a song that was 198bpm, at this cadence it was a struggle to keep the pace slow enough, 86s per repeat was quite comfortable. I tried doing a hammer interval on the 8th repeat.


Strava tells me I set a new 400m PB of 64 seconds, I think next time I will use an old fashioned stopwatch to be sure of my time. I enjoyed the 400m intervals a lot more than the 2k and 1k ones! After the 10k race I might spend more time at the track doing speed work like this.