sub 45min 10k plan

[anthonychan]

I start running a yr ago. just run once or twice a week before. And did participate in Standard 10k race in Hong Kong and run a time of 45.xx in Feb.
im now 36 years. usually practice running alone at night, and can only run at ard 5min/km during practice. Dont know whether I can still run 45.xx in this year
will try to this program to try improving,
sub 45 minute 10K – 10k Training Program
Training Program towards a sub 45 minute 10K

Day Session
01 60 to 70min easy distance
02 30min easy run
03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
04 Rest
05 longest run – ‘time on feet’ up to 1Hr 30min
06 easy day of 30min running
07 easy day of 30min running
08 start with 6x1k R60 – 90 4min 10 to 4min20 L
09 easy day of 30min running
10 easy day of 1hr running
11 Rest
12 5K paced run – aim sub 22:30 5k
13 1hr easy run
14 easy day of 30min running
15 start with 3 x 5min @ 10k pace with 1min easy F
16 easy day of 40min running
17 easy day of 40min running
18 Rest
19 Race day up to 15K
* easy recovery after race. 20 – 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min

my next race would be in Dec.
I want to start the program at 7 oct wednesday. may i know why sometimes needa run for a time trial first?

my background:
I am a badminton coach.
36 yrs old, 178cm, 65kg, running experience 1 yr.
PB 10k: 45.21

[TheEd]

Hi Anthony, and welcome to the forums

are you able to do a 4k time-trial so that we are able to provide times close to your current fitness?

you will still stay on the sub 45 program but with times suited to you

will 2await further feedback

TheEd
ps. my wife MrsDuck is an ex-badminton player come runner now

[anthonychan]

thx let me try doing it tonight, hope it stops raining.

btw, at the very beginning, i run because wanna improve physical fitness for playing single in badminton, as I keep participating in some competitions. But then I become more interested in challenging the PB, and try to seek for advice =)

Hi Anthony, and welcome to the forums

are you able to do a 4k time-trial so that we are able to provide times close to your current fitness?

you will still stay on the sub 45 program but with times suited to you

will 2await further feedback

TheEd
ps. my wife MrsDuck is an ex-badminton player come runner now

[anthonychan]

unluckily yesterday night keep heave raining, and unable to run for the 4k time trial, so should i run the trial tonight or stick to my plan start my first day of the sub 45 10k program?

Hi Anthony, and welcome to the forums

are you able to do a 4k time-trial so that we are able to provide times close to your current fitness?

you will still stay on the sub 45 program but with times suited to you

will 2await further feedback

TheEd
ps. my wife MrsDuck is an ex-badminton player come runner now

[anthonychan]

60 min easy run for Day 1 done. the 1st 7 mins record lost as GPS of watch not function properly at the beginning.
actually run is not that easy, as my thigh are quite tired from abt 6km.
what should be the heart rate for easy run?
my age is now 36.

Distance 10.32km

Duration 53:19

PACE 5:09 min/km

ELEVATION 157 m

RATE 160 bpm

STRIDE 167 strides/min


KM Dur/Pace Speed HR
1 0:04:55 12.21 148


2 0:05:15 11.47 155


3 0:05:08 11.76 167


4 0:04:58 12.11 164


5 0:05:05 11.86 161


6 0:05:12 11.55 165


7 0:05:12 11.57 158


8 0:05:19 11.32 159


9 0:05:22 11.22 164


10 0:05:09 11.70 161


11 0:01:43 11.31 159

[TheEd]

as the program is focused mainly on Day 3 to Day 8

you can take a no running day, and train every 2nd day

so if you run Day 3 . then 4 Rest or swim . Day 5 session . rest or swim then do Day 8

the main aim is to get the sessions Day 3 . 5 . 8

then we can juggle until you become more consistent

less is better until you adapt

TheEd

[anthonychan]

thx for your suggestion, as sometimes I need to practice badminton, i have difficulties in following the program day by day. but I would try my best to practice those important days.

today 2nd day. I take cycling as substitute of 30 min of easy run.
Night Bike:
kilometers20.50
minutes57:06
km/hr21.54

as the program is focused mainly on Day 3 to Day 8

you can take a no running day, and train every 2nd day

so if you run Day 3 . then 4 Rest or swim . Day 5 session . rest or swim then do Day 8

the main aim is to get the sessions Day 3 . 5 . 8

then we can juggle until you become more consistent

less is better until you adapt

TheEd

[TheEd]

Hi Anthony, cycling is fine, however, you need to 'SPIN' properly without putting too much stress on your quadriceps. It has to be an aerobic session and must negate the over use of the muscles

make sure your saddle height etc is set for you and that you do not put any strain on your knees by cycling

please ask more questions for clarity

onwards

TheEd

[anthonychan]

actually i am a beginner in riding a road bike, is my first attempt in riding it. hope i did not over use my muscles.

3rd day of the plan done
1st 2k - 4.25"/km
2nd 2k - 4'31"/km
3rd 2k - 4'37"/km
4th 2k - 4'53"/km
with 2mins break in between each 2k.

becoming more tired after every 2k practice. only the 1st 2k can meet the target pace 4'25"/km.

Hi Anthony, cycling is fine, however, you need to 'SPIN' properly without putting too much stress on your quadriceps. It has to be an aerobic session and must negate the over use of the muscles

make sure your saddle height etc is set for you and that you do not put any strain on your knees by cycling

please ask more questions for clarity

onwards

TheEd

[anthonychan]

4th day

Rest + play badminton =)