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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 - virtual runner - 30-01-2014
I am alive
I did my 18k run on sunday at 5:50 pace and 3 last k at 5:20 pace.
Yesterday(wednesday) i did 6x1k with 90sec rest(I will go for longer rest for now). Had to do this session on the street because track is covered with snow.
So I went up and down which you will notice in my split times.
1 4:19.6 161 171
2 4:10.2 166 172
3 4:20.6 167 174
4 4:09.4 168 175
5 4:14.6 171 177
6 4:07.8 171 177
I feel good after this session. Seems like Im coming back
Started sub 45 for the first time - TheEd - 31-01-2014
sounds like you becoming strong as well
the program does work, have plenty of results from them, what the runner forgets is that 'things such as life' happen, and it doesn't always go as planned, however, if you stay positive, the training is still there and can be utilised to good effect
looking good
TheEd
Started sub 45 for the first time - virtual runner - 31-01-2014
I am a postitive person if nothing else :laugh:
I have a question. Is it possible that I incorporate 10x400m session in this plan? I feel like I could benefit from it.
Started sub 45 for the first time - TheEd - 31-01-2014
Hi VR .. good to hear
ideally I would prefer to avoid the 400m session, as this is aimed at developing 5k pace
the session which we use to compensate for this is 3 x 6 minutes @ pace with 2 minutes easy in-between
once you closer to 40 minutes for 10k we can look at the 400m session
TheEd
ps.. have found in the past that the 400m session gives calf problems if session not done on a tartan track
Started sub 45 for the first time - virtual runner - 04-02-2014
Saturday (5k pace run)
Distance: 5.00 km
Time: 22:44
Avg Pace: 4:33 min/km
1 4:28.1 162 171
2 4:33.0 171 174
3 4:34.8 173 175
4 4:35.3 175 177
5 4:33.3 176 179
Sunday (1hr easy)
Distance: 10.79 km
Time: 1:00:01
Avg Pace: 5:34 min/km
Avg HR: 148 bpm
Max HR: 155 bpm
Monday(rest)
Tuesday (10x400m, 60sec rest). Dont be angry
1 1:32.9 151 161
2 1:33.5 155 164
3 1:34.2 156 166
4 1:32.4 159 169
5 1:32.4 160 170
6 1:31.9 160 170
7 1:31.6 162 172
8 1:31.2 163 173
9 1:31.0 164 173
10 1:28.1 165 175
Started sub 45 for the first time - TheEd - 05-02-2014
I won't be angry if you not sore tomorrow and the day after
TheEd
Started sub 45 for the first time - virtual runner - 06-02-2014
Actually I feel good. Yesterday I felt my glutes but nothing special.
Started sub 45 for the first time - TheEd - 06-02-2014
Good to hear .. take care of yourself and may the weekend be good running
TheEd
Started sub 45 for the first time - virtual runner - 15-04-2014
Hi TheEd
Long time no see
I am still training using your 10k plan.
I ran 10k race on 29 march in 45:26 and I ran 4k race on 6 april in 16:36.
Started sub 45 for the first time - TheEd - 16-04-2014
your 4k time is certainly setting you up to run faster, the closer you get to sub 16 the quicker you can get
nice to hear from you again
TheEd