Training towards sub-45 minute 10k. But stuck at 55 minutes??

[kkandler]

Hi,

My goal is sub-45 for a May 31 race. My last three 10k race times are 52:12, 55:05 and 54:12. I have been using your training schedule for sub-45, here it is. What do I need to do to get my time down???


Training Program towards a sub 45 minute 10K
Day Session Your Comments
01 60 to 70min easy distance 6 miles
02 30min easy run 3 miles
03 start with 4x2k R90-2min 8min 50 (4.25 per k) T 4x1mile @ 7:30
04 Rest
05 longest run - 'time on feet' up to 1Hr 30min 9 miles
06 easy day of 30min running 3 miles
07 easy day of 30min running 3 miles
08 start with 6x1k R60 - 90 4min 10 to 4min20 L 6x1k @ 4 min
09 easy day of 30min running 3 miles
10 easy day of 1Hr running 6 miles
11 Rest
12 5K paced run - aim sub 22:30 5k 27:30 5k???
13 1Hr easy run 6 miles
14 easy day of 30min running 3 miles
15 start with 3 x 5min @ 10k pace with 1min easy F 3x5min
16 easy day of 40min running 3 miles
17 easy day of 30min running 3 miles
18 Rest
19 Race day up to 15K 54:12 10k @ Century Tuna Run: Manila, Philippines Feb 21, 2010
* easy recovery after race. 20 - 30min 2 miles
** 2nd easy day after race. 30min 2 miles
*** final easy run after race. 30min 2 miles

:notworthy:

[TheEd]

Hi kkandler and welcome to the forums

OK .. judging from your last 3 10km time the pace for you from the sub 45 minute schedule would be too quick

do note that by training on the program routine you should improve

but .. what we need from you now is to start with a 4km time-trial so we can set-up your sessions specific to you

as soon as you have do the test you can provide feedback and we can work on things from there

in the feedback, if you are able to provide data relating to 1km split times and if possible a pulse range associated with test, and if no pulse, then feedback relating to effort and performance

Hope this helps and till we chat again

TheEd

[kkandler]

Ok,

I will do the 4k-time trial tomorrow and give you a 1 min HR for before and after and 1k split times.

Thanks for the quick reply,

Kyle

[kkandler]

Good morning,

I did the 4k time trial as instructed:

rhr 80 4k@17:43 with hr136

Thanks,
Kyle

[kkandler]

Forgot to add 1k split times averaged 2:15

[TheEd]

rhr 80 4k@17:43 with hr136

seems like you have a very low heart rate during exercise

from that time 17:43 we divide by 4 for time per km

which equals around 4 min 35

we add it to 17:43 to get 22:18

we then add 1 minute for an amount of 23:18

then x 2 = 46:36

which is then divided by 5 to get around 9 min 19 seconds

so this will be your starting pace for the 2000's but rounded down

so 4 x 2000m at 4:35 to 4.40 per k for a 2k time of 9:10 to 9:20

now that is for your first quality session for Thursday

but before we proceed further

what kind of weekly running are you doing now, please?

Your longest run and how regularly do you train

Much appreciated

TheEd

[kkandler]

Thanks for the input,

I have been running regularly for about 2 years now. My longest run has been 12 miles and my weekly average has been about 15 miles.
For the past six months I have been using your sub-45 10k training program to prepare for 10k races.
I just started taking my 1 minute heart rate before and after running so I could be off in my counting. I'm sure I will get a better idea of my heart rate with practice.
I will get back to you with the 4x2000 results on Thursday.
Thanks again,
Kyle

[TheEd]

Great stuff Kyle

I would like to be as cautious as possible in the first cycle

and once the adaptation has taken place then we can venture forward

enjoy

TheEd

[kkandler]

Hi,

Ran the 4x2k as instructed, here are the results:

rhr 84
2k@8:43 hr160
2k@8:47 hr160
2k@8:53 hr160
2k@9:01 hr160

I enjoyed the runs.

Thanks,
Kyle

[kkandler]

No reply to my 4-3-2010 post. So I just reposted.

Hi,

Ran the 4x2k as instructed, here are the results:

rhr 84
2k@8:43 hr160
2k@8:47 hr160
2k@8:53 hr160
2k@9:01 hr160

I enjoyed the runs.

Thanks,
Kyle