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

[TheEd]

great to have your feedback .. one of the most important aspects you can do is to have the core sessions of the running over the 3 week cycle

we normally do the 2k session on the Thursday

so from Day 3 to end Day 8 these are the most important sessions

if you are able to approach that you put the 2k session in then over the weekend you run up to 90 minutes and on the Tuesday you do the 1k session

during this time you can put relaxed swimming sessions on the easy days

place your main focus on the running, then after Day 8 you can shuffle things around but must realise that the program now rolls down towards making things easier, there is no need to further add swimming etc during the period Day 3 to Day 8

I am hoping you can understand what I am saying, please ask further questions

TheEd
ps.. the 1k session @ 5k pace with the 60 second rest works better for achieving the desired results

[microyan]

The Ed,

Thanks for your quick response. I will do as you suggested. I will give you an update about 2 weeks or so with the progress.

Ian

[microyan]

Hi the Ed,

My training has been going on well. {i think}

i have been focusing on the tips you have been given me. My latest training was the 3 x 2 km on Tuesday and with the 2 mins rest.

2 km - 9:07
2 km - 9:05
2 km - 9:02

i have a race this coming Sunday and my aim is to do a sub 49 hopefully i can achieve as the pb last yr was 49:30.

i am aiming for a 48 mins, i will be happy if i can do a 48 mins. so to accomplish this feat, do you recommend a 4:48/km evenly on each km or do you recommend a slow pace in the first 5km and then pick up speed ?

ian

[TheEd]

good luck for the event this weekend and I look forward to your feedback

your 2k session looks decent and start off at a steady pace and only look to work hard the last 3k, from 7k onwards

enjoy

TheEd

[microyan]

Hi The Ed,
I completed my 10 km on Sunday with a chip time of 48:18 so I am quite please. I am willing to increase the effort of my training. Do you suggest to add one extra session ie, from 3 x 2 km to 4 x 2 km ? same for 5 x 1 km to 6 x 1 km ? or do you suggest to add speed in completing the session ?

My target goal of complete my next 10 km is 47 mins.

Thanks again for all the tips you have given me. With your help i was able to improve my 53 mins to 48 mins.

ian

[TheEd]

nice going microryan

let's play it by ear for now, let me know how you feeling by Wednesday and how your recovery after the 10k race has been

then we can look to plan forward

congrats on the sub 48

nice going

TheEd

[microyan]

Hi The Ed,

Thanks for your coaching tips. I should be good to go for Wed training; my legs were sore however I am good today so I will have one extra rest day for today (Tuesday)

My target goal now is 47 mins. Do you want me to post some of my recent training logs to see where my level is at? And decide from there ?

[TheEd]

yes, please ... all data is good

[microyan]

Here are my recent training logs:-

April 16 (3 x 2km, with 2 mins rest)
2 km - 9:07
2 km - 9:05
2 km - 9:02

April 14 (5km easy)
5km – 33 mins

April 13 (10 x 600m, with 1 min rest) I know this is not part of the sub 50 plan but I incorporate it on my training schedule.
2:54
2:47
2:42
2:44
2:49
2:42
2:44
2:42
2:43
2:31

April 11 (5km)
5 km – 22:45

April 9 (6km – easy)
6 km – 45:14

April 8 (5 x 1km, with 1 min rest)
1 km – 4:28
1 km – 4:29
1 km – 4:28
1 km – 4:28
1 km – 4:27

April 6 (11 km – easy)
11 km – 1 hr 5 mins

April 3 (5km)
5km – 24:41

April 1 (5 x 1km, with 2 mins rest)
1 km – 4:23
1 km – 4:22
1 km – 4:21
1 km – 4:19
1 km – 4:14

Mar 30 (3 x 2km, with 2 mins rest)
2 km – 9:11
2 km – 9:15
2 km – 9:14


Those are my recent training logs.

[microyan]

Hi TheEd,

I would like to thank you for your coaching tips.

http://www.time-to-run.com/training/10k/sub50.htm is a fantastic program.

It greatly improves my running training. It helped me achieve from 53 mins PB to 46:58 PB

I think, I can tell myself, I have achieved my goal of doing sub 50 (Interestingly I still cannot do a sub 50 while just doing a run on my own but I can do sub 50 in races)

I did three 10 km races.

Here are my chipped time races:

48:17 (21-April-2013)
47:40 (12-May-2013)
46:58 (26-April-2013)

I am going to focus on sub 45 program, I have another race in Nov 3, 2013 so I will take a week break and get back to the sub 45 training. I will definitely seek your coaching advice again. Thanks again.

Ian