sub 50 training

[pavelz5]

Hi,

I would like to reach sub 50min in 10K. After 2 races (51:30, 52:34) i have found some problems to getting it.

I'm thinking something is done wrong on my training, because there was 2 months between one race from other.


I usually do 3 days week training, normally easy run 40-50min long. One day of them sensibly more speedy than others.

My age is 39(1,7m-68kg)

I would like to join a 10K race on 11th september. Today I've started your sub 50 program.

Can you give me your impressions?


day 1 (Tuesday) : 48,37 (8,4km) min HR 152 (max 167)

thanks.

[TheEd]

Hi pavelz5 and welcome

you haven't left yourself with much time to prepare for the race however we can recommend you try the

3 x 2000m session which is provided in the program

sub 50 minute 10k program

do the session on Thursday and then provide feedback

maybe after the race in September you can consider training on the program towards other goals?

TheEd

[pavelz5]

Hi,

here the results for 2km test:

1: 9:49min / HR=167 / MHR= 180 : After 90sec HR=120
2: 9:45min / HR=173 / MHR= 181 : After 90sec HR=123
3: 9:52min / HR=175 / MHR= 183 : After 90sec HR=133

How do you think I have to proceed next days?

If no reply I will follow the plan.

Bye.

[TheEd]

nice session

do the following

Tomorrow easy 30 to 40 minutes .. real easy

Fri: 30 to 40 minutes

Rest - Saturday

10km max on Sunday

Rest Monday

Tues: 1000's

please provide feedback especially after the 1000's

and then you roll towards the 10k race .. everything easy after the 1000's

will chat more

TheEd

[pavelz5]

Hi,

lets show you my homework.

I felt really tired after 2000's

then I've done 1 rest days after it.
day 27: 32 min . very light pace (5:50 more or less)

day 28: rest
day 29: rest (busy night day after)

day 30: 28 min (light pace)
day 31: 9,4 km (5:52min - average 152HR) (3 km with 100m slope. Going down on return).


tomorrow 1000's . I'm feeling Ok for doing it


bye.

[pavelz5]

Hi,

lets show you my homework.

I felt really tired after 2000's

then I've done 1 rest days after it.
day 27: 32 min . very light pace (5:50 more or less)

day 28: rest
day 29: rest (busy night day after)

day 30: 28 min (light pace)
day 31: 9,4 km (5:52min - average 152HR) (3 km with 100m slope. Going down on return).


tomorrow 1000's . I'm feeling Ok for doing it


bye.

Sorry,

day 27: rest
day 28: 32 min . very light pace (5:50 more or less)

[TheEd]

nice Pavelz, you must realise that the 2000's would be tough

now for the 1000's



TheEd

[pavelz5]

Here the 1000's:

km1: 4:49 / average HR: 155 / Max HR: 172 / after 60sec HR: 123
km2: 4:45 / average HR: 166 / Max HR: 182 / after 60sec HR: 140
km3: 4:47 / average HR: 165 / Max HR: 172 / after 60sec HR: 123
km4: 4:48 / average HR: 168 / Max HR: 179 / after 60sec HR: 129
km5: 4:47 / average HR: 170 / Max HR: 179 / after 60sec HR: 131

At finish in better conditions than in 2000's.

[TheEd]

nice 1000m session

this to be followed by rest

and then Thursday - 30 to 40 minutes easy

Friday - Rest

Saturday - 1hr easy run

Sunday - Rest

and we can chat again Monday

enjoy

TheEd

[pavelz5]

thursday 6km: 34 min, 155HR

saturday 10km , 57:45min, 157HR


As I have told you, on 11th I have 10km race. (I've attached the profile)

Which pace should be the optimal?

thanks.