Sub 50 goal but i cant seem to achieve in my training when i do a 10 km training run

[microyan]

My official 10 km race my time was 53:30 I have done back in 2010, then the same summer I did a training run of 10km and I was able to accomplish 49 mins which is unofficial since I use my gps and run at the local bike trail. I didn’t do any race in 2011. Starting oct last yr (2011) I bought a treadmill and I have been training for my 10 km race which is in May 2012 and I have been following the sub 50 training program on your web which I think I am in better shape now that I was back in 2010 when I accomplished my 53:30 however running 10 km on treadmill or even outside I can’t seem to be able to do a sub 50.
Last night I ran of 5 x 1km on treadmill with 1% inclination with 2:30 mins rest in between
1 km – 4:45, pace = 12.6
1 km – 4:42, pace = 12.8
1 km – 4:41, pace =12.8
1 km – 4:34, pace =13.1
1 km – 4:42, pace = 12.8
I also did
3 x 2 km and my times are on treadmill with 1% inclination with 2:30 mins rest in between
2 km – 9:15, pace: 13.0
2 km – 9:30, pace: 12.6
2 km – 10:05, pace: 11.9

2 weeks ago my time for 10 km on treadmill is 56:20, with 0% inclination ( I have low back issue so I cannot run too long on 1% incline. The 56:20 is my best time so far on treadmill.
I did run twice outdoor on a flat surface and using my gps and both my time was 53: 54 and last week, 10 km was 53:40.
I just cant seem to be able to run a sub 50 on a training 10 km run.
My PB on 5 km (official race) is 23:03.

What else should I boost for my training ?

[TheEd]

try to develop a rhythm with the cycles

if you able to do the 2k session and 1k session then focus on the easy runs

keep it relaxed and easy and don't overtrain

look to reducing the REST time between the intervals

please ask questions for further assistance

TheEd
ps.. hope you can read this and can saw the email and message

[microyan]

Thanks The Ed.

Do you think i should try to aim for 4:30 on the 5 x 1 km interval and increase the resting time from 2:30 to 3 mins instead ?

[TheEd]

no .. do not increase the Rest time, the secret to the training is to shorten the rest as this achieves the desired 'training zone' required

give the cycle a chance .. you will see the improvement as you develop

cheers

TheEd

[microyan]

thanks for the feed back. i started to go for 2 mins break in my 5 x 1 km. and my average was 22:35

i have a 10km race this sat, i am just wondering what would you recommend or best strategy to achieve a sub 50. do i run a even 5mins/km or slow in the first 5 km and speed up the rest of the 5 km ?

[TheEd]

try to stay at 5 minutes per k for as long as you can .. look to time that each km is just under 5 minutes per k

the first km is often quicker and the last km should also be quicker

use this as experience to build on

you have to be able to work from 7km, all that comes before that is easy

enjoy

TheEd

[microyan]

TheEd,

Thanks for your quick response. i will keep you posted of my result on Saturday after the race.

[microyan]

unfortunately i couldnt do a sub 50. my time was 50:04.

i just have to train harder

[TheEd]

it will come .. we now change things round a little

are you ready to start with the 2k session tomorrow .. Thursday?

Cheers

TheEd

[microyan]

Thanks TheEd,

i would like to start a 2k session tomorrow, however this coming sunday i have another 10km race. so this week till sunday, i am just taking it easy. :yes:

let me start the 2k session after sunday, how would you like me to start off with 2km session ? same as usual, that is:
3x2k R90-2min 9min 50 ? i do take the 2 mins rest now. would you like to change the resting time ?

ian