Sub 50 min 10K

[Vijay]

Hi Ed,

I was looking for a good training plan to reduce my 10k time below 50min and bumped into your website. Wow!! looks to be a real awesome plan that works for many runners. Many thanks for helping people like me!

My Running Background :-
Last Half marathons = 2:04 -Oct 2014
10k = 55 min (80-90% cautious effort ) – Dec-7 2014

The above 10k run was after a recovery of 5 weeks from a bad calf (Soleus) muscle tear. I feel much better now and now focus on having the calves stretched before and after the run.

Goal :-Below 50 min.

Today was my 3*2K and it did go well. Split 1,2 were smooth and easy. Split-3 was a little tough towards the end. Overall felt good and relaxed.

Splits
1.9:54
2.9.50
3.9.45

Saturday is a 1:45 Hr. long. What should the pace be for this run. Easy or + 1 min of the target pace - 6min/Km pace ?

Thanks
Vijay

[Vijay]

Hi Ed,
Today did the 1:45 Hr long run-17.5k.Ran at ease with last 2k @5.15/Km.Felt better than my usual long run.Feeling good at the moment.Can you let me know if I'm on the right track

VJ

[Vijay]

Today was a 1.45 hr run for 17.5pm with last 2 km near target 10k pace @5.15/km.Can you let me know if I'm on the right track.

[TheEd]

Hi Vijay, now recover for the 1k session and then provide feedback

after the 1k session you can then look to ease off

TheEd
ps.. no need to run the last at target 10k pace, that may be a little too quick, as we progress, we will have a pace more close to what you should be doing. please ask questions, if necessary

[Vijay]

Sorry Ed,should have asked you before.Thanks for the response.I shall keep you updated on the 1K session .

VJ

[Vijay]

Hi Ed,

Please find below the splits for 1K session. The last one was tough to maintain below 4.50min.

4.47
4.45
4.45
4.47
4.52

I plan to run the 5k paced run with the first 4k at 5min/K pace and then try to accelerate during the last 1K.Please let me know if this is fine.

Thanks
VJ

[TheEd]

that sounds good Vijay

what event have you planned for the following weekend, have you a race?

TheEd

[Vijay]

Hi Ed,

Iam planning for a 10K and have a race planned for Sunday instead of Saturday. Please let me know how should I accommodate this extra 1 day. Should I add a third day of 30min ease running after day-17, prior to the day of rest before the race day ? Please let me know.

Thanks
VJ

[TheEd]

train normally according to the program, do Tuesday session and then do the 30 minute run on Thursday and then run down to the race placing the 'original' Thursday session on Friday, with a rest on Saturday

onwards

TheEd

[Vijay]

Hi Ed,

Iam planning for a 10K and have a race planned for Sunday instead of Saturday. Please let me know how should I accommodate this extra 1 day. Should I add a third day of 30min ease running after day-17, prior to the day of rest before the race day ? Please let me know.

Thanks
VJ