sub 40 10 k. Please advise

[TheEd]

OK .. for future .. when missing days we don't try make them back up ..

If you are not ready to do the 1000's today then I suppose that you can on this case move it to Thursday rather

you decide

however with this 10k program there is a touch of overload in the first 8 to 10 days and the runner development is measured by the recovery and adaptation to this overload

Please let me know your thoughts and ask further questions where necessary

TheEd

[robbie_1000]

I'll hit the 1000's tonight np. :whistle:
And point taken re missing the days.

I'll let u know how i go.

Cheers
Rob

[TheEd]

Rob .. when you had the bad 2000m session I was hoping you would bounce back and have a good 2k session

with the 1000m it is a whole 1k shorter than the 2k and you should be psyched up after the 2k's the benefits of having a good 1k session are enormous

In order to be able to achieve targets we need to do the overload principles in the program

so good luck it truthfully should be easier than the 2000's

enjoy

TheEd

[robbie_1000]

:whistle: As u stated much easier than the 2ks :whistle:

Treadmill 6x1k 29.06 inc R60s ahr148 mhr168

L1 3.51 ahr143 mhr161
R1 1.03 ahr140 mhr 161
L2 3.48 ahr148 mhr 163
R2 1.01 ahr141 mhr 163
L3 3.48 ahr149 mhr165
R3 1.01 ahr145 mhr164
L4 3.50 ahr150 mhr166
R4 1.00 ahr147 mhr166
L5 3.48 ahr153 mhr168
R5 1.00 ahr150 mhr167
L6 3.50 ahr153 mhr167
R6 1.00 ahr146 mhr167

:whistle: Glad i did this tonight.

I think i have quite a bit more in reserve boss.

Not sure where it's came from but it's definately there.

Thank you Ed i'm well chuffed :whistle:

[TheEd]

you should be down to 3.40's within the next 6 weeks and once you are there a sub 40 minute 10k will be well within your grasp

be patient now and take things easy, you have been shown that there is good stuff happening within

being balanced in one's recovery is very important

the paced run on Saturday should be fun

TheEd

[robbie_1000]

6k in 30mins ahr142 mhr152

A little higher rates than normal. But i guess thats to be expected after yesterdays session.

When i go for the paced 5k what sort of pace do u think i'm best to run too. Shall i try for 3.55secs 19.30secs ish?:confused:

Cheers
Rob

[TheEd]

that should be more or less right

19.30

but on the day take into account whether you are feeling tired and don't push harder to achieve the time if you are not on pace

it must come naturally without busting a gut

TheEd

[robbie_1000]

Snowed in so no running tonight :mad:
And sticking to the program so another rest day tomorrow also :confused:
So it's onto the 5k and 19.30 then :whistle:

Cheers
Me

[TheEd]

that should be fine .. it is a paced enjoyable run

enjoy

TheEd

[robbie_1000]

Treadmill 5k in 19.12secs ahr171 mhr180 :whistle:

I couldn't have done anymore than this. :noway:

1k 3.51secs 155ahr mhr176
2k 3.49secs 171ahr mhr174
3k 3.50secs 175ahr mhr177
4k 3.50secs 177ahr mhr178
5k 3.49secs 179ahr mhr180

I think i pushed a little to hard to do this really - but proud of the time