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

[TheEd]

Hi Ian, did you take a Rest between each 1k, as the 4k time-trial means you must run for 4km and give the overall time, you can give me the 1k splits however it is not 4 x 1k but instead your time over the distance of 4km

over to you

TheEd

[microyan]

I see, i will give a 4km time trial tomorrow. Last week, i did a 5 km on treadmill (1% incline) and the time was 24:17.

Do you prefer i do the 4km time trial instead ?

[TheEd]

either 4k or a 5k park run type event

over to you

TheEd

[microyan]

ok, i did a 4km time trial today and the time was: 18:44

[TheEd]

my sincere apologies Ryan .. I had this open to answer on Monday and somehow missed it completely thereafter

you should have started on Thursday 28th with the 2k session, so I am not sure what you did that day

however these are the paces for the 2k and 1k sessions

2k @ 4.50 to 4.55 per k for 9.40 to 9.50

and

1k @ 4.40 to 4.45 per k

how will you run it out now?

Thanks

TheEd

[microyan]

Thank you for your reply.

Actually on Wed (Feb 27), I did the 3 x 2k session, my time were:

9:19
9:15
9:34

ok, i will follow the training program for the
http://www.time-to-run.com/training/10k/sub50.htm.

thanks,

[TheEd]

look to do the 1k session pace at 4.35 to 4.40 per k

enjoy

TheEd
ps.. please ask questions for clarity

[microyan]

i did the 5 x 1 km session last night.

1 km - 4:26
1 km - 4:24
1 km - 4:21
1 km - 4:36
1 km - 4:26

My training is composed mostly of the 5 x1 k, sub 25min 5k, 3 x 2k. I wonder if i should add any other workouts such as the "time on feet up to 1Hr 45min" ?

Which workout i should be focusing more in order to help me achieve a better time than a sub 50 on 10k.

thank you

Ian

[TheEd]

Hi Ian .. relating to the sub 50 minute 10km Program, the main focus of the training is from Day 3 to Day 8 ..

as you develop the pace for the 2k and 1k sessions will change

and as you run faster the amount of 2k reps you do will increase

we can only make the changes once the training converts to results

at the end of this cycle you will have an opportunity to see the progress and from there we will change the training schedule

I hope this answers your question sufficiently

TheEd

[microyan]

Hi Ed,

It has been a little while since my last training update on this blog.

I figure out that you have given me some pointers where i should improve so i have decided to work on those before i could update you on my progress.
here are latest of my training result.

March 7 -- i did 800m X 8 reps (1 min break and average time was about 3:55. I know it was not part of the sub 50 you incorporated, i just wanted to work on my speed

March 11 -- 5 km -- 23:46

March 12 -- Swimming

March 13 - 3 x 2 km (2 mins rest between interval)
9:07 -- 2km
9:00 -- 2km
9:20 -- 2km

March 14 - Swimming

March 15 --5 x 1 km (2 mins rest between interval)
4:23
4:22
4:21
4:19
4:14

March 16-18 - (i wasnt feeling too great, so i didnt run at all)

March 19 - (i was feeling very tired, so i just ran 4 km)
4 km - 22:01

March 21 - 5km
23:59

Anything i should be adopting to improve my run ?