Sub 50 min 10K

[TheEd]

your progression looks good and you doing it the right way, building the speed up with each interval

what have you got planned for the end of this cycle?

onwards

TheEd

[Vijay]

Hi Ed,
My next goal is 10k@46min.I will therefore need to do 5k@22min to achieve this. So the plan is to run a 5k time trial at the end of each cycle .

Please find today's 5k paced run feedback
4.41
4.43
4.39
4.41
4.09
-----------------
22:53@4.35/km
-----------------

Vijay

[TheEd]

you certainly moving onto the next level Vijay

very nice to see

TheEd

[Vijay]

Hi Ed,
The last couple of days was not so good. I have started another cycle with 2k@4.35 and 1k@4.25 pace.

Vijay

[TheEd]

Vijay, how are things going?

TheEd

[Vijay]

Hi Ed,

Sorry I could not post as work had caught up and we also had heavy rains. I was also not feeling good in the last two cycles as I was not completing the key workouts(4*2k) .I have decided to start with the recovery and currently following the off training schedule.

When I was at my best, my weight was 58Kg.I have now gained 2 Kgs. Should I consider a diet regime to reach 58Kg.

Vijay

[TheEd]

no need for a diet regime, once your training routine returns to being consistent the weight will drop off naturally

it will happen, so don't attach any 'stress' to the weight currently

onwards and forwards

TheEd

[Vijay]

Hi Ed,

Currently on the build up schedule. Today I did 50 min of rolling hills by running up and down the steps and the underground parking as there are no hills nearby.

Vijay

[TheEd]

how are the legs feeling after that session V?

TheEd

[Vijay]

Hi Ed,

Did a 4k time trial with a disappointing 18.47 .
I hope to get back to were I was.
Today was 70 min at easy pace.


Vijay