sub 40 or 45 min program?

[rook]

Hi Ed,

Things have been rolling along nicely the last couple of weeks. :jive: The weather is much more tolerable so the training has been easier and more fun.

Day 7: 10k relaxed in 47:30

Day 8: 6x1k R60 aiming 3:55-4:00

I lost the stats except for the last run. I did the first 2 in about 3:50-3:55 and the next 3 in about 3:45. Last one:

3:37 - AVG HR 171, PEAK 190

I felt fast during this workout, and it was comfortable even with the faster times.

Day 9: 30min easy

Day 10: 1hr easy run - felt tired during 1st 30min, then ok

Day 11: Rest

Day 12: 5k paced run

AVG HR 170, Peak 181

1:38 - AVG HR 153
1:38 - AVG HR 163
1:37 - AVG HR 167
1:36 - AVG HR 169
1:37 - AVG HR 170
1:35 - AVG HR 172
1:36 - AVG HR 172
1:36 - AVG HR 173
1:36 - AVG HR 172
1:34 - AVG HR 174
1:34 - AVG HR 175
1:32 - AVG HR 175
0:45 - AVG HR 174

Finish Time: 19:54

I pushed myself a bit for this one, but nothing excessive. Without the heat bothering me I could definitely see that I gained some strength.

Day 13: 65min at 4:50 pace

Day 14: 30min easy

Day 15: 10x400m R60 88-92sec

I didn't push myself too much and kept my times between 88 and 90 sec.

PEAK HR was around 175, HR went down to 105-110 during the breaks

Day 16: 40min easy - felt ok

Day 17: 30min easy with 6x1min race pace + 1min slow - felt good


Rest tomorrow and then I have a 10k race Saturday morning. I'm feeling ready for this one so I'm going to try to run under 42min. I'm feeling pretty confident after the 5k paced run. I will start with about a 4:10 and see how it goes from there.