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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Starting to Run (/Thread-Starting-to-Run)
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Starting to Run - Chris2014 - 27-05-2014
Hi,
Sorry edit..... Can you move to 10k training forum
Hope you can help!
Would like to get running and have a bit of focus and would like run the fastest 10k that I possibly can. Under 40 mins would be great.
I have run 10k last year in whilst running to help lose a bit of weight in about 48 minutes but this was not in a race.
Weather here is very hot at moment(UAE) so most of my training is going to be on a treadmill and just wondering what training plan will be best for me to start with.
I have read about a 4k time trial to start with, what is purpose of this and do you recommend me starting with this to help decide which program to do (I can get up early and do this before it gets too hot).
Thanks
Chris
Starting to Run - TheEd - 27-05-2014
Hi Chris and welcome to the forums
and yes, the 4k time-trial can be used to decide where you should start from
one of the big successes of the programs and the forum feedback is MMS
MMS started at 51:19 for 10km ââ¬â http://www.time-to-run.com/forums/showthread.php?t=286
and over the years he came down to sub 40 over the weekend
http://www.time-to-run.com/forums/showpost.php?p=18675&postcount=778
what is the longest run, time wise, that you have done?
TheEd
Starting to Run - Chris2014 - 27-05-2014
Hi,
Thank you for your reply.
I ran for 1hr 46 mins on May 2nd and 1hr 10 mins on May 18th this year, these were at a slow pace of about 6:25 per km
About this time last year also did a couple of runs of nearly 2 hours doubt they count for much now though!
Cheers
Starting to Run - TheEd - 27-05-2014
OK ..lets pop in a 4k time-trial when you can
TheEd
Starting to Run - Chris2014 - 30-05-2014
Thanks, hoping to do a time trial tomorrow if I can.
I have done 2 easy runs and managed to get hold of some heart rate info on my 2nd run.
29/5 - 1h easy
Treadmill
Time: 60min
Dist: 10 km @ 6:00
AHR - Unknown
30/5 - 30min easy
Treadmill
Time: 30min
Dist: 5km @ 6:00
AHR:137
Starting to Run - TheEd - 30-05-2014
see if you able to provide pulse rates with the 4k time-trial
enjoy
TheEd
Starting to Run - Chris2014 - 31-05-2014
Hi,
Managed to do the time trial this morning. Heat was a factor I think even at 7.30am.
Felt pretty exhausted by end!
31/5 - 4k Time Trial
KM 1 - 4:05
KM 2 - 4:25
KM 3 - 4:20
KM 4 - 4:50
Time: 17:40
Dist: 4 km
AHR - 187
Temperature - 30 degress
Weight 83.2 kg
Height - 177cm
Age - 31
Starting to Run - TheEd - 01-06-2014
certainly shows you have the leg speed there
the program will certainly provide you with the training where you can look to be doing 4.05 per k for the full 4k distance in the future
this improvement will have you moving in the right direction for 10k
the program starts with Day 1 on a Tuesday, which is normally a light aerobic run
Day 3 .. Thursday would be the 2k session
here are some Program Tips
http://www.time-to-run.com/training/10k/programtips.htm
take a look and see if you able to work out what time your 2k session should be Thursday
over to you
TheEd
Starting to Run - Chris2014 - 03-06-2014
Hi,
Thanks Ed.
Started the program today with an Hours Easy run
3/6 - 60min easy
Treadmill
Time: 60min
Dist: 8.43km @ 7:07
AHR: 142
For some reason did not fell that comfortable during the run so was a lot slower than my normal easy runs.
I think my time trial results suggests I should be doing 4:31 for per 2km on Day 3. This sound ok to you or think this will be a little too quick?
Thanks
Chris
Starting to Run - TheEd - 03-06-2014
with the easy runs, while adapting to the program, try to keep these as easy as possible .. 140 to 150 bpm max
looking forward to seeing your heart rate data from the 2k session
look to start at 4.35 to 4.30
if you find them fine then look to run 4.30
whatever you do, do not start the session too fast
rather hold back
takes a while to get the rhythm
TheEd