Sub 50 min 10K

[Vijay]

Got it Ed.

4 * 2k @ 4.55 ( Last 2k @ below 4.55)
6 * 1k @ 4.45 ( Last 1k @ below 4.45)

Should the duration for easy runs remain the same ?

As my next race falls on Jan25, which is 4 weeks from now, please find the plan below :-

Mon-30min easy
Tue -30min easy
Wed -30 min easy
Thu - 45 min easy
Fri- 30 min easy
Sat-Rest
Sun-60 min easy
Mon-30 min easy
Tue- 30 min easy
Wed-Start cycle-2 (as Race falls on Sunday,starting on Wed instead of Tue)

Please let me know your thoughts.

Vijay

Vijay





Vijay

[TheEd]

all good except that you can start the cycle on Tuesday and then do what you did for your race now, add an extra run day of 30 minutes in on the Thursday and do the 6 x 1 minute fast / slow on the Friday (hope this is clear?)

keep the effort of the easy runs the same

enjoy

TheEd

[Vijay]

Hi Ed,
Ive started cycle-2 after a week of easy running on Tue with 70 mins @ 145 BPM.

Vijay

[TheEd]

good stuff Vijay .. 2k session Thursday?

on we go

TheEd

[Vijay]

Hi Ed,
Today's 4*2k was pretty good .Felt much better than cycle-1 though the HRM looks quite high. Felt like I could have gone for the fifth lap.The first three laps was smooth with a good form.I had to push a little at the end for the 4th lap.My focus was to keep the avg HRM below 180.
Please let me know if Iam on the right track.

9.48 @ 164 avg HRM ; R@90sec
9.48 @ 172 avg HRM ; R@90sec
9.50 @ 175 avg HRM ; R@90sec
9.46 @ 179 avg HRM ; R@90sec

Vijay

[TheEd]

nice to hear Vijay . with each cycle you should hope to benefit

on we go

TheEd

[Vijay]

Hi Ed,
Today was a 1.45 Hr easy run @145 Avg HR ; 16.2k.
I had a query on the 5k paced run session .Can the 5k paced session be alternated with a 5k time trail session ? I've also seen your comment that one should not peak before the race day.Would a 5k time trail run at 7 days before the race,have a negative impact on ones form ?


Vijay

[Vijay]

I got the answer to the previous query raised from the other forums.Another query-with my age- 42 , what should be the target BPM for easy runs ? Going by 220-age thumb rule ,my Max heart rate would be 178 and 60% of max HR =107,were as I currently follow 145 BPM for easy runs and do feel good and also been able to talk test myself .Please let me know if I can continue with 145 BPM.

Vijay

[Vijay]

Hi Ed
Update on 6*1 k session
4.45@162HR Avg ;R60
4.44@167HR Avg ;R60
4.43@170HR Avg ;R60
4.44@171HR Avg ;R60
4.44@171HR Avg ;R60
4.37@176HR Avg

Felt good overall and much better than cycle1 session.First 4 was a breeze.pushed for the last split.Overall I can feel the difference and improvement when compared to cycle1.

I plan to target a pace of 4.45 for the 5k paced run.Please let me know if it is fine as the 6*1 was relatively easy

Vijay

[TheEd]

sorry I missed this Vijay

the paced 5k time is normally at the projected 10k time you wish to race at on race day

Good of you to read through the forums

all the best

TheEd