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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 50 min 10K (/Thread-Sub-50-min-10K)
Sub 50 min 10K - Vijay - 17-05-2015
Iam following the sub 45 schedule which has 1 Hr run per week at day-1,day-10 and day-13.Hope this is fine. Please let me know if I need to include more 1-Hr runs for week-3 as week-3 does not have a 1-Hr Run.
Vijay
Sub 50 min 10K - Vijay - 21-05-2015
Hi Ed,
Pls find the 4*2k feedback. I w as on target for the there laps. After lap 3 I was totally out of gas and continued and
did a 1k @ target pace(4.35/Km).Then took a recovery of 45 sec and went for a final push but stopped at 0.5Km and fell short by 0.5Km to complete 8Km.
Iam still happy with the first three laps as my previous target pace was 9.30(4.4.5/Km) for 4*2k workout.
9.10 @ 163 bpm avg
R90 @143 bpm avg
9.10@ 173 bpm avg
R90 @ 154 bpm avg
9.12 @ 180 bpm avg
R90@166 bpm avg
1k@4.35 @ 182 bpm avg
R45
0.5Km@2.25@182 bpm avg
------------------------------------
7.72Km@40.15min@171 bpm avg
-------------------------------------
Way to go and looking to stick with 4.25 target pace for 6*1K workout
Vijay
Sub 50 min 10K - TheEd - 21-05-2015
for the future Vijay, would be better to start slower and finish stronger, especially to get the session completed and to build on confidence
on we go
1k session forward
TheEd
Sub 50 min 10K - Vijay - 23-05-2015
Sure Ed. Will start slow and look to finish strong .Today was 1.3Hr run with 14.5K@ 142 bpm avg.
Vijay
Sub 50 min 10K - Vijay - 26-05-2015
Hi Ed,
Today did the 6*1k workout and went well.I took it slow to finish strong.It was quite windy on one side and that's the reason that the times are 5 sec more on one side than the other.
4.30@155 bpm avg
r90@145 bpm avg
4.26@164 bpm avg
r90@155 bpm avg
4.31@171 bpm avg
r90@163 bpm avg
4.26@175 bpm avg
r90@167 bpm avg
4.31@181 bpm avg
r90@173 bpm avg
4.21@184 bpm avg
-------------------------
31.50@170 bpm avg
-------------------------
Vijay
Sub 50 min 10K - TheEd - 26-05-2015
hopefully you are starting to feel you are coming back to form
on we go
TheEd
Sub 50 min 10K - Vijay - 31-05-2015
Hi Ed,
yes, I do feel good and hoping to be back in form.
Please find the 5k paced run feedback. The first 3 Km was a breeze and felt very good.The last 2K was against the wind and also there was a huge up .That's the reason for the additional 10S slower on 4th and 5th Km.
4.38@153 bpm avg
4.37@166 bpm avg
4.38@170 bpm avg
4.45@176 bpm avg(against wind and a steep rise)
4.42@179 bpm avg(against wind)
--------------------------------
23.20 @169 bpm avg
---------------------------------
Vijay
Sub 50 min 10K - TheEd - 01-06-2015
coming along nicely .. good stuff
on we go
TheEd
Sub 50 min 10K - Vijay - 06-06-2015
Hi Ed,
Today had a good day with 4k.Happy to say that I have achieved a PB of 17.28 :-).My previous best was 17.40 in March-2015.I felt tired and wasn't expecting a PB. Feels great to be back !!An improvement of 24 s from the previous 4k run done 3 weeks back!!
4.22@164 bpm avg
4.24@177 bpm avg
4.26@181 bpm avg
4.16@186 bpm avg
--------------------------
17.28@ 177 bpm avg(4.22/Km)
--------------------------
Plan to start cycle-3 with
2k@4.28
1k@4.18
Vijay
Sub 50 min 10K - TheEd - 06-06-2015
Hi Vijay, this is expected and it is good to see it coming together, sometimes it takes a little longer however if you stay consistent it will pull together
are you coping with the 1hr runs during the week?
what is your weight at currently?
all looking good, more to follow
onwards
TheEd