Sub 50 min 10K

[Vijay]

Sorry Ed, I was not able to see my reply on the "New Posts" and thought of sending the message again .

Thanks
VJ

[Vijay]

Thanks for the reply Ed. So Should Wednesday (After Fartlek session) be a day of rest ? Please le me know

Tue-Fartlek
Wed-Rest
Thu-30min ease
Fri-30min ease
Sat-Rest
Sun-Race

[Vijay]

Hi Ed,

Please find below the 5K paced run splits. The focus was on having a good form until Km-4 and then accelerate in a controlled manner. The last split was at 90-95% effort as I did remember your words to not peak before the race.

I hope I can maintain this pace for the second half of the race. I did have enough left in my tank for another 3K.Not sure about the last 2K.I would be glad to finish under 50.

4.58
4.59
5.01
5.00
4.25
--------
24.23
--------


Thanks
Vijay

[TheEd]

Vijay .. let me know what you did your last few days before tomorrow's race and we will correct things on the next program

we normally do 6 x 1 minute fast @ projected race pace with 1 minute easy in-between

and regarding maintaining pce .. when in a race situation, normally there is extra excitement that makes achieving goals easier

on we go

TheEd
ps.. have a good event

[Vijay]

Hi Ed,
The 10k race is on Sunday Dec 27.As you have suggested earlier, I plan to follow the program until Tue(Fartlek session).Wed -rest, followed by the30min ease on Thu & Fri.Saturday rest and race on Sunday.

Please let me know if I can alternate the Wed rest with 6* 1min@ race pace with 1 min easy?

Vijay

[TheEd]

Vijay, that was meant to be the substitution for the last week before the event

where are you now in the program?

TheEd
ps.. things a little congested for time .. family, santa and all

[Vijay]

Yeah Ed.I do understand ...Have fun as this is the best time of the year.Wish you and your family merry Christmas.As my 10k falls on this Sunday,I shall plan as below.Guess that's what I've seen in the other thread as well

Wed :Rest
Thu:30min easy
Fri: 6*1 min
Sat:Rest
Sun:Race(Dec 27)

Vijay

[TheEd]

great Vijay .. on the Wednesday, you could do an easy 20 to 30 minutes if you wish, however on this occasion, REST it is

enjoy

TheEd

[Vijay]

Thanks Ed.Finished my 10k race today with a PB of 49.2.:notworthy:Your pgm does work wonders.Thanks Ed!!!.Happy to PB after a year.With goal-1 achieved, I would like to move on to my next goal .

Goal-2 : Sub 47

I plan to start cycle-2 as a repeat of the sub 50 cycle with below change

3*2k @ 4.45 /k
5*1. @ 4.35/k

Please let me know your thoughts if this would enable me to achieve my goal-2.

I've tried many programs available online, but nothing like yours.It is effective.:great:

Wish you a very happy and prosperous 2015.Looking forward to a good running session in 2015.

Vijay

[TheEd]

congrats Vijay . yes, the program was used effectively in a squad training environment when coaching 1 on 1 before. It is always more difficult online

don't look to speed up but instead add an extra 2k and 1k to the session

then on the last of the 2k or 1k you can look to speed up

this will prepare you better for next level development

so you are also able to focus on achieving better balance with your 'aerobic' runs

enjoy and all the best of the season to you

TheEd
ps.. please ask questions for further clarity