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+--- Thread: Started sub 45 for the first time (/Thread-Started-sub-45-for-the-first-time)
Started sub 45 for the first time - TheEd - 20-01-2014
nice going VR .. yes, 2k session Thursday
do you know how to work your pace out for the 3k session from this 4k time-trial
[URL="http://www.time-to-run.com/training/10k/programtips.htm"]
10k Program Tip - www.time-to-run.com/training/10k/programtips.htm[/URL]
Work out the pace per kilometer for the 4K and add the 1Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for 5K
Double the time run [our example = 35min] add 1 minute [our example = 36min]
36min = 3:36 ââ¬Â¦ round off to 3:40 ââ¬Â¦ this becomes your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds
Hope this helps
TheEd
Started sub 45 for the first time - virtual runner - 20-01-2014
Ok TheEd. Tnx.
I have a question regarding my longest run. I plan to run halfmarathon on 30 march. As I understood by reading some topics on forum I should run at least 18km in my longest run.
Which pace and HR?
Started sub 45 for the first time - TheEd - 20-01-2014
pulse range 140 to 150 bpm should be fine
as you develop, you can look to do the last 3km after 15k, lifting heart rate up to 155 to 160
onwards
TheEd
ps.. in case you didn't catch the latest BLOG post about AB - Rolling all the eggs into one basket
Started sub 45 for the first time - virtual runner - 20-01-2014
TheEd Wrote:pulse range 140 to 150 bpm should be fine
as you develop, you can look to do the last 3km after 15k, lifting heart rate up to 155 to 160
onwards
TheEd
ps.. in case you didn't catch the latest BLOG post about AB - Rolling all the eggs into one basket
Amazing. 3:37!
This really blows my mind. Only six weeks for a marathon?
What was her pace in 30km runs?
Started sub 45 for the first time - TheEd - 20-01-2014
VR .. such was the development of AB that she was able to run at marathon pace with the pulse range hovering between 140 to 150 bpm, and on occasion going over 155 bpm
at the end of the run she was running at 4.55 per k
AB's legs do not cope well at 5.10 per k to be honest
TheEd
ps.. do note .. it may state 6 weeks to a marathon, however I strongly believe that with a solid 10k pace below the belt and the athlete running 25 to 30k every 3 weeks while on the 10k program, that they shall run a decent marathon .. either you can do it or you can't .. there is no miracle work here
Started sub 45 for the first time - virtual runner - 21-01-2014
My legs and back are sore this morning :laugh:
Started sub 45 for the first time - TheEd - 22-01-2014
how are you doing now VR?
cheers
TheEd
Started sub 45 for the first time - virtual runner - 22-01-2014
Not too shabby
We`ll see tomorrow.
Started sub 45 for the first time - virtual runner - 23-01-2014
Disaster.
My legs were heavy and my HR was to high, even during warmup.
Seems like buildup killed me
1 4:22.4 162 172
2 4:27.4 174 177 137
3 4:28.8 169 177
4 4:36.1 177 179 143
5 4:35.1 172 177
6 4:44.6 177 178 141
7 4:43.6 171 177
8 4:51.3 176 178 137
Started sub 45 for the first time - TheEd - 28-01-2014
how are you now?
TheEd