sub 40 10 k. Please advise

[TheEd]

I would hazard a calculated guess that you in 39:45 to 40:15 shape currently on the right course and right weather

:mmm:

THeEd

[robbie_1000]

wow, seriously i'm almost ready to run it now then. Hmm might try and find some free time and sneak an attempt at going sub 40 before we leave on our honey moon.
I did a slow 40mins on the treadmill today :whistle:
So as it's the big day tomorrow no running. Then i'm off on tuesday.
What do u think my plan should be up til i leave and inc raceday?

Cheers
Rob

[TheEd]

use the last days before the race from the normal cycle

that should be OK (??)

TheEd

[robbie_1000]

I've not managed any running since last post. been so busy with the wedding. Might try and sneak out and run in the dark for half hour just to get something done

[robbie_1000]

Nothing yesterday but managed 40mins light run on the road today. Was good to be back out there again. See you in 2 weeks :whistle:

[robbie_1000]

Hi Ed,

Am back in the UK now. Managed some runs on the treadmill and a few morning beach runs while I was on holiday. No quality runs or times above 40mins.
So now i'm all charged up and ready to take on the sub40 quest again where shall i start back in the program do u reckon?

Good to be back
Cheers
Rob :whistle:
Put on half a stone also :yikes:

[TheEd]

how about a 4k time-trial for assessment purposes

This should do the trick

:mrburns:

TheEd

[robbie_1000]

Just completed the 4k time trial. Lots to do now but hey i had a good honeymoon:whistle:
Had a stitch from 1k til finish which didn't help. Legs seemed ok just breathing seemed heavier than normal :mad:
4k in 17.02 ahr 167 mhr172
1k 3.58 ahr160 mhr171
2k 4.08 ahr170 mhr172
3k 4.23 ahr170 mhr172
4k 4.32 ahr168 mhr170



Whats the plan Ed?

[TheEd]

yes, lots of work to be done

do some easy running and then you can start on the program proper on Tuesday with the 2000's coming up for Thursday

yippee .. Right??? :mmm:

TheEd

[robbie_1000]

yipee ... hmmm. Yep will do. I'll mix up some long and short back to back slow runs til starting back on the program tues. The Sub 100min 10k program that is lol doh.

Cheers Ed