sub 40 10 k. Please advise

[robbie_1000]

6 x 4min sets running at 3.45pk inc R60. Treadmill :whistle:

Ed the next cycle after this will be the last before the big race of the year for me.
I'll be recording my hr results plus distances for this last cycle so u can see how i'm doing from day to day.

Sub 40 here i come!:whistle:

[TheEd]

good stuff ... have you done a Build Up training yet or have you never got to that part of the training before?

TheEd

[robbie_1000]

I haven't had a break really from the schedule! unless you count injuries!

Would be nice to schedule a break in training after this years race!

[robbie_1000]

I ran the race course that i'll be running on Nov 1. I managed it in 42.52secs.
The course has a hill start for 1st k and another at about 8k.
In between there are some good downwards sections where you naturally pick up the pace.
I went out too fast at the start i think and suffered until i got round to the back part of the course and checked my watch.
At this point i thought i was up for a good finish so pushed harder but only ended up with an ok time.

So from now til the 1st Nov i have my last cycle of the programme.

26 days til race day and need to scrub off 3 mins:laugh: But i think with your help i can do it!

Whats the plan Ed, can u advise me please :whistle:

[TheEd]

not too shabby robbie

OK .. easy running and then Thursday 2000's

give that session a tonk and look to getting close to 4 minutes per k for the session

feedback thereafter

recover for the next few days till Thursday, so no hard running

tomorrow u can go up to 75 minutes back make it a true tick over run

Thursday counts

TheEd

[robbie_1000]

Thanks Ed.:whistle:

I'll keep it easy til thursday's 2000's. I'll do these on the treadmill if thats ok?

I'm fully focused for this one

[robbie_1000]

hmm - just checked my resting hr - Lowest it's ever been down by 5 beats per min now at 45. quite happy with that :whistle:

[TheEd]

then you should handle sub 4's per k



treadmill should be fine - all 5 sub 4

[robbie_1000]

It will be done as you have directed Ed I feel focused more than ever!

[robbie_1000]

Managed a 72minute 10k yesterday on the treadmill!