sub 40 10 k. Please advise

[TheEd]

These things happen, you going through the stage of discovery

the discovery of trying to find out how quickly you can actually run

you will learn with experience

as long as you feel good about your progress you can then control and slow yourself down to perform at a later stage during a race

enjoy the feeling

TheEd

[robbie_1000]

1hr easy . No reason but I took this slowly today 11k ahr132 mhr144

[TheEd]

no reason except being wise

[robbie_1000]

5k 30mins ahr123 mhr131 Another slow one

[robbie_1000]

Treadmill 10 x 400 & 10 x R60 inc 24.17 ahr143 mhr171

I'm reading these laps direct from my watch. They look a little out to me but oh well.... Bit tired towards the end but no as tough as the 2k sets :whistle:

L1 1.31secs ah131
R1 58secs ah133
L2 1.28secs ah133
R2 60secs ah141
L3 1.26secs ah138
R3 59secs ah146
L4 1.26secs ah137
R4 59secs ah148
L5 1.25secs ah142
R5 59secs ah150
L6 1.24secs ah145
R6 60secs ah153
L7 1.24secs ah145
R7 59secs ah154
L8 1.28secs ah147
R8 58secs ah153
L9 1.23secs ah145
R9 59secs ah153
L10 1.23secs ah147
R10 1.01secs ah153

:whistle:
Got a few strange looks from the normal gym folk also :whistle:

[TheEd]

well consider 80 secs per 400 = 3.20 per k and then you can come to your own conclusions about the session level

this is meant to be the equivalent to a 3k speed session

and as you know, coming along nicely

TheEd

[robbie_1000]

Went out for an easy run with the Mrs> nothing outrageous as she is getting back into running atm.
Ed can u please clarify tomorrows session
30min easy
then 6 mins at race pace ? then 1min slow:confused:

[TheEd]

1 minute paced at speed you want to race on Saturday

so if it is a 10k race then you run 1 minute at 10k pace with 1 minute easy in-between and then 1 minute fast at 10k pace

you do 6 x 1 minute fast

this is a Fartlek session and is a final prep before race day

TheEd

[robbie_1000]

It may just be cos i've woken up here but...
I run an easy 30 then bolt this session on afterwards alternating fast and slow for a total training time of 42 mins. Have i got the right idea here?

[TheEd]

warm up 10 minutes light running

then Fartlek session of 6 x 1 minute fast with 1 minute slow

then cool down

a very easy session which should leave you wanting to race

TheEd

:yes: