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+--- Thread: Sub 45 10K......on the right track? (/Thread-Sub-45-10K-on-the-right-track)
Sub 45 10K......on the right track? - TheEd - 18-10-2009
that would be the plan .. there may be a little time lost on the hills but don't expend all your energy on the hills
the real racing begins at 8km
that is when you have to apply all you have learnt from doing the 2000m session
TheEd
Sub 45 10K......on the right track? - Mark46750 - 19-10-2009
My 60 minute run turned out to be more than it probably should have. I started out at an easy pace for the first mile, about 8 minutes. Then I picked it up and stuck with that pace for a while. Before I knew it I had run 5k in about 22:00. I stuck with it because I was feeling good. I finished 10k in 43:45. I finished with a cool down jog for 10 minutes.
So I went just over 60 minutes but I also did a sub 45:00 10k within that. I know that was too fast for a training run but what should I do to recover before my race on Sunday now?
Sub 45 10K......on the right track? - TheEd - 19-10-2009
you fortunate that there is not much to be done this week
run the next couple of days easy 30 minutes .. be disciplined or else your race on the weekend will not be a pleasant one
Keep it relaxed
TheEd
ps.. we chat towards Wednesday regarding the last few days before the race
Sub 45 10K......on the right track? - Mark46750 - 21-10-2009
I rested yesterday because I was not feeling well. Today I did an easy 30 minutes at 4:52/k pace. I feel great today.
Sub 45 10K......on the right track? - TheEd - 21-10-2009
an easy 30 minutes tomorrow and then we can try a little fartek session on Friday
Rest Saturday then race
Cheers
TheEd
Sub 45 10K......on the right track? - Mark46750 - 22-10-2009
Another easy 30 today and I am feeling good. What's in store for tomorrow?
Sub 45 10K......on the right track? - TheEd - 22-10-2009
warm up 10 minutes then
6 x 1 minute fast @ 10k race pace
with 1 minute easy between each 1 min fast burst
please ask for clarity if necessary
cheers
TheEd
Sub 45 10K......on the right track? - Mark46750 - 24-10-2009
I did the fartlek session today. Now I'm ready to race. Thanks for all of the assistance in my training. I'll let you know how it goes on Sunday.
Mark
Sub 45 10K......on the right track? - TheEd - 24-10-2009
good luck and enjoy
Sub 45 10K......on the right track? - Mark46750 - 25-10-2009
Good news! I'll have to wait for the official time but I am sure I finished in less than 43:00. I started too fast. My first mile was 6:35. Then I settled in to a more comfortable pace of around 7:00/mile. I am very happy with the result. Thank you for the assistance in training.
Mark