sub60 10k training

[Paddy]

hi TheEd...

just did my 5k.. im still wet lol..

anyway i did like you said 5:30 but that did not feel comfortable..
so speeded up a bit..

times...
5k 25:03m avg pace 4:59
avm-pk avhr
04:56 147
05:07 167
04:54 174
05:11 176
04:53 182

so yeah went a bit faster.. felt good no pain only some burning lungs..

..
paddy..:wow:
..

[TheEd]

you must learn to control these runs, as when you develop you will want to run fast on the days when you have a test or event

but congrats, I take it this is your fastest 5k?

are there any events coming up, or no luck?

TheEd

[Paddy]

Hi TheEd..

not controlled. i controlled it pretty good imo..
i get what you mean..

and yeah it was a pb , quite happy with the time..
tough needs to go 5min faster... grr grr.. 1 day 1 day

no, no races comming up butttt..
im not dooing it so much for races.
something else came up ..
iff..ifff. everything goes wel i might go back to army beginning next year.
what is important there is 2400meter run (10min)
and a 5k run..
and muscle training wich i wil do now when in dont run like on the days where is a 20min easy run normaly.

any ideas? or just keep on gooing with the 10program..

yesterday i did a 10krun with my trusted cat hunting buddy(dog).
Felt good, started off real easy and kept gooing imo in a real stable easy run.
I did feel i was gooing faster towards the end part but not like getting tired fast..

times
10k 59.19 avg pace 5.55 avg hr 158..
1k 6:01 hr129
2k 6:14 hr146
3k 6:22 hr152
4k 6:18 hr156
5k 6:11 hr160
6k 5:56 hr161
7k 5:44 hr164
8k 5:38 hr167
9k 5:34 hr169
10k 5:16 hr 175

so yeah like i said started real slow and automaticly went faster
i always when i do a long run i start real slow and after 5k or so my body becomes loose and it all goes so much easyer..


..
paddy..:tonguepop:
..

[TheEd]

keep going with the program and work on getting consistency and finding the rhythm of sessions where everything becomes easier

as you develop on the program your speed over the shorter distances will also improve, for now go through the process

onwards and forwards

TheEd

[Paddy]

hi TheEd..

on wednesday i did 3x 5min
3x5mins the 5mins
1st 5mins 5:18
2nd 5mins 4:48
3th 5mins 4:38

as i had no race today i decided to run a bit harder then the 10 pace.

on friday i did something a bit different..
program said 30 min relax run.. i didi that but a bit different
i did a3k run with 5kg bagg
then 250m normal swim
then 250 crawl swim
then again 3k with 5kg bagg

kinda liked that training..
again i made it a bit more heavy becaus i ha no race today


today i did first a 12 min run to just see how fast i could do this
becaus i need to do this test in army
i did 2630 meter
1k 4:21 160
2k 4:30 177

i need to come to 2800 meter at least :mmm:
so still some work to do..

after the 12min run i did a 5k relax run 33min

whats next????

..
paddy..
..

[TheEd]

well, what would you like to do next

would you like to go onto another cycle?

and, you should get to 2800 quite comfortably, if you put a few good training weeks together

TheEd

[Paddy]

well, what would you like to do next

would you like to go onto another cycle?

and, you should get to 2800 quite comfortably, if you put a few good training weeks together

TheEd

hi TheEd..

lets put a few good training weeks together then ;-)
what would you advise to do
the same cycle again but then sub 55? or 50?
or something different
like 3 trainings a week
like 1 time interval 1 time long and 1 time relaxed..??
just saying something..
..
paddy..
..

[Paddy]

hi TheEd

option
6 week program

.[ATTACHMENT NOT FOUND]


..
paddy..
..

[Paddy]

yesterday i did a 10k run
58.38 avg 5:51

1k 6:14 hr 137
2k 5:58 hr 155
3k 5:30 hr 158
4k 6:04 hr 164 hill
5k 5:45 hr 164
6k 5:54 hr 167
7k 5:44 hr 171
8k 6:51 hr 169 hill
9k 5:32 hr 175
10 5:05 hr 178 finish strong...

this was from our house tot the papagayo beach bar and back
you know the route :-)


..
paddy..
..

[TheEd]

nice paddy, a sub 60 10k on a training run

how are things going now

what session next?

TheEd

:mrburns: