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+--- Thread: Working towards my first sub 45 10K (/Thread-Working-towards-my-first-sub-45-10K)
RE: Working towards my first sub 45 10K - johanbakx - 12-11-2019
Hi TheEd,
Day 3, rest
Day 4, 97m easy, 16.71k at 5:48
Day 5 rest
Day 6 rest
Day 7 6x1k
4:09
3:56 (fastest k to date)
4:04
4:17 (pretty strong headwind)
4:07
4:08
Total 24:42.9 (4:07)
Pretty good session!
Tomorrow 30-40m easy.
Johan
RE: Working towards my first sub 45 10K - TheEd - 13-11-2019
HI Johan, is that the fastest 1km you have ever run?
going sub 4 is quite significant, as I have always worked on if you able to run a sub 4 minute 1km, there is no reason you can't train to achieve a sub 20 minute 5km and once that is achieved 10k racing times change a great deal
so a definite onwards and forwards
TheEd
RE: Working towards my first sub 45 10K - johanbakx - 13-11-2019
Hi,
yes it is the fastest to date. Can't yet really imagine running sub 20 for the 5k
but I'll just focus on the progress. This Saturday with the 5k paced run I'll aim for sub 22. I've done that before but seems appropriate for now. Next Saturday is my next 10k race.Johan
RE: Working towards my first sub 45 10K - TheEd - 13-11-2019
Hi Johan, it will all come in good time, what the sub 4 minute 1km shows is the ability to run under 4 minutes and with training and edging closer to sub 20 for 5km the 10km goals change quite dramatically .. enjoy the process
TheEd
RE: Working towards my first sub 45 10K - johanbakx - 14-11-2019
Hi Ed,
Can’t do the 1hr easy today, my wife is away. I can do it tomorrow evening and then Saturday morning the 5k paced run or perhaps the 5k on Sunday? What would you suggest.
Johan
RE: Working towards my first sub 45 10K - TheEd - 14-11-2019
Hi Johan
consider doing a light 20 minutes tomorrow and then the 5k paced as normal
enjoy TheEd
RE: Working towards my first sub 45 10K - johanbakx - 14-11-2019
Great! Thanks!
RE: Working towards my first sub 45 10K - johanbakx - 16-11-2019
Hi Ed,
the 5k paced run today, finished it in 22:02.
4:27
4:28
4:23
4:26
4:18
Pretty consistent throughout, but it was a big effort, I was really spent at the end!
Tomorrow 1hr easy.
Have a nice weekend!
Johan
RE: Working towards my first sub 45 10K - TheEd - 19-11-2019
moving along nicely Johan
enjoy and may the good weather last
TheEd
RE: Working towards my first sub 45 10K - johanbakx - 21-11-2019
Hi Ed,
last training done.
Day 13 rest
Day 14 rest
Day 15 62:29 easy 11.6k at 5:23
Day 16 rest
Day 17 3x5m easy: 4:29, 4:19, 4:22
Saturday the race, weather looks good! I will see this race as just another training, after that I will go almost straight into the next cycle and try to improve again and then my last 10k race of 2019 will be at December 21st! Looking forward to the race!
Johan