Sub 50 min 10K

[Vijay]

Hi Ed,
Sorry to have missed your post. I ended up doing a 4k time trial today instead of the 5k paced workout. I shall start cycle-5 from Monday, which will give me a complete 3 week cycle to finish with the race on Mar 22.

Todays 4k Time trial :-I tried to adopt the new technique as per your latest article-First and last Km to be faster than target pace. But I was not feeling too good during the last Km and had to stop for 14Sec ,and then carried on to complete the 4th Km. I personally feel that it is better to hold on race pace until the last Km and then release for the final Km. That works better for me. Probably I was also not completely ready as this cycle was only 2 weeks. The third
might have given me some more rest.

Please find the stats for 4k time trial
4.19@158bpm avg
4.22@174bpm avg
4.25@180bpm avg
stopped in between for 14s and started again
4.20@179bpm avg
-------------------------
17.40@173bpm avg (4.24/k avg)
-------------------------

I plan to start cycle-5 with
4*2k @4.30/k
6*1k@4.20/k

Please share your thoughts.
Vijay

[Vijay]

Hi Ed,
Started cycle-5 with 70min 11.8k @143 bpm avg .Today was a 30min 5K @136 bpm avg.

Vijay

[TheEd]

Vijay, are you racing on the 14th March?

If so, then do the following session on Thursday

2 x 2k @ your determined pace 4.30 per k Rest 90 seconds to 2 minutes

and then

3 x 1k @ 4.20 per k Rest 60 - 90 seconds

keep the session positive, what we often do is sometimes allow for a 2 to 3 minute Rest before doing the last 1km, so as to create a positive affect

please ask questions

TheEd
ps.. Saturday run would be a 5k at anticipated race pace for the 10k. You switch to the last week's training of the program for next week

[Vijay]

Hi Ed,
The race is on March-22nd and so I still can accommodate a full 3 week cycle. Today was the 4*2k and it didn't go well as planned .I could not complete lap-3 and had to stop at 1.5Km.Then I switched to 2*1 Km .Please find the stats below

8.59@165 bpm avg
R90@146 bpm avg
9.02@175 bpm avg
R90@156bpm avg
4.32@176 bpm avg & 2.30(0.5Km)
R90
4.29@176 bpm avg
R60
0.5kM@177pm avg (Stopped at 0.5Km)
-------------------------------
7.2Km in 37 min @171 bpm avg
-------------------------------

Looks like I need to take a step back and target a race pace @4.40.Pls share your thoughts.

Vijay

[Vijay]

Hi Ed,
Today I did 17K long run @144 bpm avg in 1.45Hr.I was not feeling good and felt tired. Will take it easy for the next 2 days before the 6*1k workout for Tuesday. This cycle has not been that good. Looks like I need to start he build up phase after the race and my max cycle should be 4-5 cycles before moving to build up routine.

Vijay

[TheEd]

yes Vijay, by the end of this cycle you will need to assess when to take a

off period followed by small build-up

let's see how the 1k session goes

TheEd

[Vijay]

Hi Ed,
Please find below the 1k workout stats. Tried to speed up on the last lap, but could not.

4.25@155bpm avg
R60
4.25@164 bpm avg
R60
4.25@169 bpm avg
R60
4.24@173 bpm avg
R60
4.24@176 bpm avg
R60
4.24@179 bpm avg

Vijay

[Vijay]

Hi Ed,
Please find the stats on todays 5k paced run. It went well as planned. A new 5K PB with a 45sec improvement from the last 5k paced run.

4.40@151bpm avg
4.42@166bpm avg
4.39@170bpm avg
4.41@175bpm avg
4.17@180bpm avg
-----------------------
22:59@168bpm avg
----------------------

Vijay

[Vijay]

Hi Ed,
Completed 10k with a PB of 47:59!!.Improvement of 1.42 from previous time.Please with the performance.

I shall start with the off training period after 2-3 days total rest as suggested. I've already begun to eat all that I see from ice creams to chocolates to junk food :-)


4.39@155 BPM AVG
4.44@167 BPM AVG
4.47@169 BPM AVG
4.56@171 BPM AVG(Steep hill)
4.54@174 bpm avg
4.51@176 bpm avg
4.51@177 bpm avg
4.48@179 bpm avg
4.46@183 bpm avg
4.43@186bpm avg
--------------------------------
47.59 @174bpm avg
----------------------------------

[TheEd]

congrats Vijay, it is great when dedication is rewarded

nice going

TheEd
ps.. good to weigh yourself, so you able to know your race weight when you ran the PB, from that you have a marker. enjoy the off time