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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 - 07-06-2015
Thanks Ed. Iam following the below 45 10k schedule with 1 Hr runs planned for 1st and 2nd week. There is no 1 Hr run for the 3rd week as per schedule. Please let me know if I need to include more 1Hr runs.
Current weight same as earlier race weight :-58Kgs.
Please let me know if weight needs to go down .
Vijay
Sub 50 min 10K - TheEd - 08-06-2015
do not worry about your weight, it will change according to its needs naturally
are you doing any 1hr runs on the Wednesdays
have you worked out your pace for the 2k and 1k sessions?
TheEd
Sub 50 min 10K - Vijay - 11-06-2015
Hi Ed,
Today was the 2k workout and went on well though did not feel so good. Though target pace was 8.56, I decided to stick on to 9.00 as I was not feeling too good. Overall went well and positive :-).
9.02@165 bpm avg
R90 @ 145 bpm avg
8.59@174 @bpm avg
r90@ 157 bpm avg
9.00@ 180 bpm avg
r90@ 168 bpm avg
8.57@ 186 bpm avg
-----------------------------
40.30 @174 bpm avg (4.30/Km)
----------------------------
Happy with the outcome as my previous 2k was struggling to complete the 4th lap @ 9.10 target pace.
Target pace for1k@4.20
Vijay
Sub 50 min 10K - Vijay - 13-06-2015
Hi Ed,
Today was 1.5Hr run . I ran based on feel .Took the first half slow and steady and the second half , I was maintaining a pace of 5.45/K, which is +1 min from target 10K pace.
Completed 15.4Km .
I wanted to run today based on feel and then check the BPM.
I was surprised to see avg BPM of 161!!.I was feeling good until the last 2 Kms was tired.
Please advise if it is advisable to maintain a (10k + 1min)/K pace for long runs or I need to stick on to BPM @ 140-150 BPM avg ?
Vijay
Sub 50 min 10K - TheEd - 13-06-2015
Hi V . better to work on 90 seconds slower than 10k pace for runs over 1hr
starting off at 140 - 150 and finishing the last 15 minutes at 160 bpm would be a better session
all looks good, recover well
TheEd
Sub 50 min 10K - Vijay - 16-06-2015
Hi Ed,
Pls find below 6*1K feedback. Took it steady and cautious until lap 5 and saved the energy for the last lap.Happy with the last lap. My previous was @ 4.28/K and so an improvement of 6 seconds/K is good and therefore improving slowly.:-)
4.21@162 bpm avg
R60@153 bpm avg
4.23@171 bpm avg
r60@162 bpm avg
4.24@176 bpm avg
r60@ 166 bpm avg
4.23@179 bpm avg
r60@ 172 bpm avg
4.25@182 bpm avg
r60@ 176 bpm avg
4.14@ 186 bpm avg
-----------------------------------
31:12@ 174 bpm avg (4.22/K)
-----------------------------------
Vijay
Sub 50 min 10K - TheEd - 17-06-2015
things are looking good Vijay
imagine doing the session @ 4.10 per k in the future
TheEd
Sub 50 min 10K - Vijay - 20-06-2015
Would luv running 6*1k @ 4.10 pace :-)
Today was 5k paced run and achieved a PB of 22.30. :-)
Things are going good. Hoping to continue with the same momentum.
The 5th lap was great and finished as targeted @ 4.09 /K. :-)
4.35@158 bpm avg
4.34@171 bpm avg
4.35@175 bpm avg
4.35@179 bpm avg
4.09@185 bpm avg
------------------------
22.28@173 bpm avg (4.29/K)
------------------------
Sub 50 min 10K - TheEd - 20-06-2015
congrats on the PB . the 4.10 per k will come
I do believe you are learning how the cycles go and that there is a time to be in shape and a time to build
different building blocks towards results
nice going
more to come
TheEd
Sub 50 min 10K - Vijay - 27-06-2015
Hi Ed,
Today did my 4k trial run. I was not feeling good for the last 2-3 days and expected a dip in performance. I was able to maintain the last cycle's pace. Had I felt better, I would have shown an improvement on 4k trial.But still happy with maintaining the last cycle's pace for 4k.
4.21@ 162 bpm avg
4.24@175 bpm avg
4.24@179 bpm avg
4.21@ 183 bpm avg
----------------------------
17.30@ 175 bpm avg(4.22/Km)
----------------------------
Iam not sure why, but I was feeling tired and sore and not my usual self .I was hoping to kick off on the last Km, but did not have the energy and just finished the last Km.
I have my next race of July26, which gives me 4 weeks from now. How do I handle this additional 1 week?
Please let me know your suggestions.
Vijay