Sub 50min 10k if possible?

[Jambo]

Hi TheEd,

Well here is my 5k paced run.

1k warmup at approx 5:50km pace

5k run
1k @ 5:16
2k @ 4:47
3k @ 4:50
4k @ 4:42
5k @ 4:24
5.5k @ 2:17

Total average pace 4:44km
5k in 24.11
Felt really good and enjoyed it, hard but enjoyed it.

[TheEd]

how did things go?

TheEd

[Jambo]

Hi TheEd,

It's on the post before no21, going for my easy 10k today.

Looking forward to it.


Cheers

Jambo.

[Jambo]

Hi TheEd,

Well done my 10k easy today. The 10k includes the warmup as I took the first couple of k very easy indeed. Here are the times and breakdown.

1 k 6:29.8----- 6:29.8
2 k 6:10.9----- 12:41
3 k 5:41.5----- 18:22
4 k 5:39.4----- 24:02
5 k 5:32.6----- 29:34
6 k 5:23.9----- 34:58
7 k 5:02.1----- 40:00
8 k 5:07.5----- 45:08
9 k 4:48.6----- 49:56
10 k 4:26.6----- 54:23

Looks more like a progressive run, just tried to steadily up the pace on each Km.

Total time 54:23 and average pace of 5:36km

Felt quite easy today.


Cheers

Jambo.

[Jambo]

Hi TheEd,

Ive got a 10k race on Monday in London, just wondering how i should adapt the training plan to suit.

Here is the stats on 30 minutes easy from today.
1k 6:01.8----- 6:01.8
2k 5:29.9----- 11:32
3k 5:24.9----- 16:57
4k 5:08.6----- 22:05
5k 5:15.9----- 27:21
6 2:54.8----- 30:16
Total time 30.16
Average Pace 5.27 Per km
Average Hr 130 Bpm

Cheers

Jambo

[Jambo]

Hi TheED,

Here is my Day 15 Results:

1k warmup @ 6.20km pace

1 x 5 minute Interval
Time Distance Avg Pace Avg HR

4:35.9 1.00 4:36
0:24.9 0.10 4:16
Total
5:00.9 1.10 4:34 149

1 minute rest Hr 122

2 x 5 minute Interval
Time Distance Avg Pace Avg HR

4:28.4 1.00 4:28
0:42.3 0.16 4:29
Total
5:10.9 1.16 4:29 152

1 minute rest Hr 110

3 x 5 minute Interval
Time Distance Avg Pace Avg HR

4:09.5 1.00 4:10
1:51.1 0.45 4:09
Total
5:10.9 1.45 4:09 156

1k Warm Down @ 5:45km pace.

Felt hard today but recoveries seemed to go well to give me enough to go again. Thoroughly enjoyed that session and liked the times achieved.


How should I plan for Mondays Race?


Cheers

Jambo

[TheEd]

hi there, move the 6 x 1 minute fast (at anticipated race pace) with 1 minute easy to Saturday . Rest Sunday

then Friday would be an easy 20 to 30 minutes with last 5 minutes at a slightly quicker pace

Thursday can be an easy 30 minutes

and that should be all

TheEd
ps.. enjoy

[Jambo]

Hi TheEd,

I will let you know how I got on with the race early next week.


Cheers

Jambo

[Jambo]

Hi TheEd,

Well I ran the London Bupa 10k and came home in the time of 49:38 well happy with that.

Going to take a few days rest and then start another cycle next week!

I would just like to say thank you to TheEd, let's see if I can go quicker?

Cheers

Jambo.

[TheEd]

congrats Jambo .. recover well and when it comes to the 2k session, do the same as the last cycle for your pace and then see if you can run the last 2k a little faster

we can reassess after the weekend

onwards

TheEd