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

[TheEd]

my apologies Kyle, I did see this and didn't respond immediately and as can be seen it escaped me

I note, you are running at a pace quicker than prescribed so you seem to have moved up a gear naturally

you have the weekend training ahead of you and then the 1000's next Tuesday, if going according to the cycle

the 1000's Tuesday should be at a pace 10 seconds per k faster than the 2000's which would give you

4.25 to 4.35 per k

start off at 4.25 and then see how you feel, you can increase the speed by a further 5 seconds per k if you find it comfortable but do not overdo things as you have to adapt to the cycle

well done and nice going

TheEd

[kkandler]

no worries sir,

as I write this it is monday afternoon 3-8-2010 in the Philippines. I ran very easy this last weekend. I am not sure what schedule I am supposed to follow or what the 1000's are?? I am guessing 4x1000 at 4:25 to 4:35 per k??

Best regards,

Kyle

[TheEd]

Hi Kyle .. somewhere there has been a communication mix-up

my apologies .. let me clear things up

you continue training on the

sub 45 minute 10km schedule

however for the quality sessions such as the 2000m and 1000m we have changed those times according to your 4km time-trial

so you can continue using the sub 45 minute 10km schedule with different pace for the above mentioned sessions

Please let me know if you need further clarity

Thanks

TheEd

[kkandler]

Got it!!

Regards,

Kyle

[kkandler]

good morning sir,

Ran 6x1k this morning:
rhr90 1k@4:20
1k@4:25
1k@4:25
1k@4:30
1k@4:30
1k@4:07
hr170

Regards,

Kyle

[TheEd]

interesting Kyle .. moving in the right direction

so now you know what to do next by following the program

next week we need to change the 400m session to something else

Cheers and nice going

TheEd

[kkandler]

my schedule shows that I am supposed to run a 5k@22:30 tomorrow. Is this correct?

Regards,
Kyle

[TheEd]

That would be too quick for now

so please add a minute to that time and focus around

23:30

please let me know how it goes

TheEd

[kkandler]

got your message after i ran this morning 5k@22:32. i think 23:30 would have been more comfortable.

regards,
kyle

[TheEd]

not a train smash, just make sure to take it easy over the next couple of days

Do you run a race next weekend?

Cheers and have a good weekend

TheEd