Sub 50 for 10km

[RunChris]

Thanks for the invite TheEd.
I signed up for my first ever 10km race which is happening on 14 Jan next year. I have about a month to prepare and am hoping to do a sub 50 timing. I started running a year back and have been clocking 30-50km a week for the past 1 year. Height 175cm, Weight 68kg

My PBs:
10k - 52 mins
Half M - 1hr 55 mins
Full M - 4hr 45 mins

So I did a 4k time trial 10 laps around the track on Saturday. I didn't take down the split timings but the total timing was 18:28 hard effort.

The training plan is a 3 weeks plan, is it ok if I start now or will it be too early? And also the Christmas season is nearing and I will be going holiday the last week of dec, I am not sure if I am able to follow the training schedule during that week. Would love to hear advice and input.

[TheEd]

Hi RunChris, and welcome to the forums.

We cannot guarantee that you will have a great run at the end of the 1st training cycle, however we can say that we will get you on the road to success for future endeavours

Christmas is always a tough time of the year to train.

The most important days are 3, 5 and 8, and hopefully you able to do that training in sequence. Starting on a Thursday

Take your 4k time and with this article: 10k Program Tips work out your pace

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

when you start, keep the 1st x 2k relaxed and focus on the last one.

Your main aim is to finish the sessions, so get confidence from doing this

The race will take care of itself, above all, enjoy the challenge

Good luck

TheEd

[RunChris]

Thank you for the tips and encouragement.

I just completed a 1 hour run, at 5:25/km pace. I will try to focus on the important days 3,5,8.

Just one clarification. The 10k Program Tips that u linked shows 5x2k. Should I be running 3x2k from the training program or 5x2k for a start on day 3?

[TheEd]

you starting on the 3 x 2k, that is what you shall do

are you very comfortable running at 5.25 per k?

TheEd

[RunChris]

Hi TheEd

Just completed the 3x2k intervals on the track with a warm up and cooldown

1st set: 9:29 HR 163
rest 90s
2nd set: 9:31 HR 170
rest 120s
3rd set: 9:27 HR 173

My max HR is prob 188

I do a 5:30 per k for 8-11k at least once a week with a run group.
I wont say it is very comfortable, 6 per k would be very comfortable.

[TheEd]

nice 2k session.

consider the so-called easy run, to be more towards a quality run, and focus on recovery after the run.

you can work on 'the rule of thumb' that you run 1 minute per k slower than your current 10k pace. If you have a heart rate monitor, please provide feedback from your easy runs

it will take a little while to see your range

enjoy your weekend

TheEd

[RunChris]

Thanks, ok I will take note of that. Will aim to run 6:15/km for the next easy run.

Just did a 14+4 km for the longest run 'time on feet'
Time taken with the HR readings:

1 05:30.9 131
2 06:00.4 148
3 05:35.2 148
4 05:42.8 145
5 05:32.2 149
6 05:23.3 151
7 05:45.4 147
8 05:41.2 149
9 05:46.0 148
10 05:38.2 148
11 05:43.8 153
12 05:32.6 156
13 05:28.8 159
14 05:38.9 152
- Toilet break -
15 06:48.9 132
16 06:13.6 143
17 06:03.7 143
18 06:13.6 147

[RunChris]

Did an easy day 5k 30:34. Feels tired during the run, probably due to the 18k the day before.

Splits with HR readings:
1. 6:05 - 149
2. 6:09 - 155
3. 6:02 - 157
4. 6:09 - 158
5. 6:09 - 155

[RunChris]

Easy day 5k splits with HR:

1. 6:46 - 125
2. 6:30 - 134
3. 6:09 - 139
4. 5:59 - 141
5. 5:59 - 142

[TheEd]

you can always do a light swim or cycle as recovery

active recovery always works best in the long-term

on we go

TheEd