sub 40 10 k. Please advise

[TheEd]

in order to replicate this kind of session you need to pick the right course to test oneself as well as focus on the day to achieve the desired results

and this is possible

Cheers and nice session

TheEd

[robbie_1000]

Ed the 400m x 10 sets although fun to do seem to leave me with a pain in the back of my right leg. I've iced it and with last nights easy 40mins i seem to have ran it out.
I'm being a little guarded with it today and wonder what the plan should be up until race day on saturday.
I'm not racing btw just running the usual 10k race route.

Cheers
Rob

[TheEd]

You could consider doing a 5k time-trial on the race day if you don't want to do 10k

and as for the 400's .. that session should be done on the track and I do believe I need to change the program to get past people having leg problems after the 400's

Its your normal run down to a race, unless you considering soemthing else?

TheEd

[robbie_1000]

Ok i'll do the 5k time trail tomorrow. I could do with laying down a good time at least at one distance

I rested yesterday and i'm resting today also.

I do do the 400s on a treadmill which doesnt help things.
Maybe i should slow my speed down to a walking pace after each set rather than just jumping off the treadmill and counting for 60 and starting up again. The more i think about it the more silly that sounds actually.

I'll try and find a track.

Cheers
Rob

[TheEd]

and and

:tourist:

[robbie_1000]

....on the treadmill and i wimped out at 15.24secs 4k only

I didn't have the mental ability to carry this speed on.

Disappointed Ed :noway:

[robbie_1000]

30 mins easy on the treadmill 5k - Hr stayed around 120. :tonguepop:

[robbie_1000]

Another bad session 3x2k at 8.00pk inc R90.

Then 5mins away from treadmill, emergency

Almost gave up there but managed another 2k at 8.00pk R90 then 2k at 9.00pk and another R90.

Lost quite alot of weight for the first time in years i was under 12stone recently.

Need more sleep and food me thinks :p

[TheEd]

some how missed your previous posts

15.24 through 4k would have given you a sub 20 minute 5k with ease

I am not sure what kind of pressure you are putting yourself through and what you expect however you seem to be giving yourself a hard time

Reading now that you have lost weight means you will also be quicker now

when do you race 10k again?

by the way, how much is 12 stone in kg

Cheers

TheEd

[robbie_1000]

Race day is the 1st of November - 60 days and counting.:please: sub 40

12 stone - 76.2kg

1k sets today :great: