Training towards a sub 45 minute 10K in a year

[pit75]

Hi Ed. My last week update:

Sunday (12.07)
Paced - 5200 m on track (13 laps)

TIME // DIST // AVG PACE // AVG HR
23:47 // 5.2 km // 4:34 // 158

TIME // AVG PACE // AVG HR
1. 800m - 3:40 // 4:34 // 146
2. 800m - 3:43 // 4:39 // 156
3. 800m - 3:44 // 4:40 // 159
4. 800m - 3:43 // 4:39 // 160
5. 800m - 3:43 // 4:39 // 162
6. 800m - 3:39 // 4:34 // 164
7. 400m - 1:35 // 3:58 // 168


Monday (13.07)
10k - easy

TIME // DIST // AVG PACE // AVG HR
01:00:32 // 10.4 km // 5:49 // 137


Tuesday (14.07)
Fartlek 3 x 5min

GPS was off, so results are not valid. 5 min tempo was around 4:40


Wednesday (15.07)
90 min Footie


Thursday (16.07)
30 min - easy run

TIME // DIST // AVG PACE // AVG HR
33:48 // 5.5 km // 6:11 // 134


Today is rest day.
Tomorrow I will probably do 5k run on track and try my best and then on to the next cycle.

[TheEd]

hi pit, that 1k session wasn't bad considering

hope you feeling better by now

TheEd

[pit75]

Hi Ed. My legs feel a little heavy, but nothing too serious.
I am quite happy with my progress for now and if things go well I will apply to local event in October (11k race) to get some official reference result.

[TheEd]

Hi pit, during this week, we had a time-trial on the track for the little group training on the programs. They did a 3000m time-trial .. 6 athletes .. chose that distance so that they could measure where they are currently .. so, do consider doing such a test, as it will provide you with a pace towards a 5k best and then onto a 10k result

this helps in achieving little goals along the way

TheEd

[pit75]

Hi Ed. Yesterday i did 3k time-trial as you suggested. I gave my best, but started too strong, so that's something I have to work on and learn how to pace myself at the beginning. Here are the results:

TIME // DIST // AVG PACE // AVG HR
12:20 // 3 km // 4:07 // 165 (max. HR 171)

TIME // AVG PACE // AVG HR
1. 200m - 0:44 // 3:41 // 143
2. 400m - 1:33 // 3:52 // 162
3. 400m - 1:36 // 4:00 // 167
4. 400m - 1:40 // 4:09 // 168
5. 400m - 1:41 // 4:12 // 167
6. 400m - 1:44 // 4:19 // 167
7. 400m - 1:44 // 4:19 // 168
8. 400m - 1:40 // 4:10 // 169

[TheEd]

HI pit, at least you didn't fall apart too much. 4:15 per k is a 21:15 5k and a 42:30 10k

so if you can fall apart to 4:15 per k you are making progress

on we go TheEd

[pit75]

Hi Ed. Here is my update. Some days are really hot, and the average pulse is little higher than usual.

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Sunday (19.07)
easy run

TIME // DIST // AVG PACE // AVG HR
37:48 // 6.28 km // 5:53 // 135

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Monday (20.07)
easy run

TIME // DIST // AVG PACE // AVG HR
35:17 // 6.19 km // 5:42 // 138

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Tuesday (21.07)
10k - easy

TIME // DIST // AVG PACE // AVG HR
01:02:35 // 10.43 km // 6:00 // 141

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Wednesday (22.07)
Footie

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Thursday (23.07)
easy run

TIME // DIST // AVG PACE // AVG HR
35:02 // 6.20 km // 5:39 // 135

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Friday (24.07)
easy run

TIME // DIST // AVG PACE // AVG HR
33:38 // 5.77 km // 5:50 // 138

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Sunday (26.07)
3 x 2k session.

10 minutes warm-up // 3 x 2k with 120 sec rest // 10 minutes cool-down

TIME // AVG PACE // AVG HR
1 : 8:40 // 4:20 // 160
2 : 8:48 // 4:24 // 159
3 : 8:33 // 4:17 // 162 (highest HR 170)

Lowest rest HR:
- before 1st : 117
- before 2nd: 113
- before 3th : 119

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Tuesday (28.07)
Long Run

TIME // DIST // AVG PACE // AVG HR
1:32:01 // 15.2 km // 6:03 // 141

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Wednesday (29.07)
Footie

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Thursday (30.07)
easy run

TIME // DIST // AVG PACE // AVG HR
35:36 // 6.19 km // 5:45 // 138

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Friday (31.07) - Morning run - 5:30 AM
5 x 1k session.

10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down

TIME // AVG HR
1. km: 4:09 // 153
2. km: 4:06 // 159
3. km: 4:07 // 161
4. km: 4:10 // 161
5. km: 4:02 // 164 (highest HR 171)

Lowest rest HR:
- before 1st : 110
- before 2nd : 112
- before 3th : 119
- before 4th : 121
- before 5th : 126

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[TheEd]

nice pit .. that 1k session is most decent .. I take it you recovering well these days

onwards TheEd

[pit75]

Hi TheEd. Last two weeks I was on annual leave, so I mostly did few light runs at 5:40 min/km pace.
Yesterday I took part at local evening race (8.7 km distance - 2 x 4.35 km) and I have my first official results.
My time was 39:12 (19:25 first lap, 19:47 second lap) , which adds up to 4:30,3 min/km pace.
Based on my result, (this week) I will start with sub 45 min program and see how it goes.

[TheEd]

Hi pit, are you happy with your running currently?

TheEd