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sub 45min 10k plan - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: sub 45min 10k plan (/Thread-sub-45min-10k-plan) |
sub 45min 10k plan - anthonychan - 11-10-2015 5th day Distance 15.98km Duration 1:28:46 PACE 5:33 min/km HEART RATE 157 bpm STRIDE 168 strides/min KM Dur/Pace Speed HR 1 0:05:54 10.18 155 2 0:05:39 10.67 141 3 0:05:33 10.84 142 4 0:05:32 10.87 144 5 0:05:36 10.73 145 6 0:05:37 10.72 150 7 0:05:46 10.44 164 8 0:05:36 10.74 167 9 0:05:34 10.81 161 10 0:05:29 10.99 185 11 0:05:27 11.04 166 12 0:05:27 11.03 159 13 0:05:24 11.15 158 14 0:05:24 11.13 162 15 0:05:23 11.17 161 16 0:05:24 10.90 161 Any advice ? sub 45min 10k plan - anthonychan - 12-10-2015 6th day Distance 6.15 km Duration 0:29:49 PACE 4:50 min/km HEART RATE 161 bpm STRIDE 163 strides/min KM Dur/Pace Speed HR 1 0:04:52 12.34 157 2 0:05:00 12.06 160 3 0:04:50 12.44 173 4 0:04:52 12.40 159 5 0:04:46 12.63 160 6 0:04:43 12.75 158 sub 45min 10k plan - TheEd - 13-10-2015 try drop your easy & recovery runs towards 140 to 150 bpm in the beginning, to allow better adaptation. as you progress your pace will speed up at a low heart rate, this is especially good once you start doing tempo runs at 160 to 165 bpm coming along nicely TheEd sub 45min 10k plan - anthonychan - 13-10-2015 7th day tonight i try to control my pace so that it is ard 140-150 bpm as suggestion. 30 mins easy run done. Distance 5.06 km Duration 0:29:02 PACE 5:44 min/km HEART RATE 148 bpm STRIDE 164 strides/min KM Dur/Pace Speed HR 1 0:05:39 10.64 138 2 0:05:42 10.56 145 3 0:05:39 10.65 148 4 0:05:40 10.62 152 5 0:06:04 9.90 154 TheEd Wrote:try drop your easy & recovery runs towards 140 to 150 bpm in the beginning, to allow better adaptation. sub 45min 10k plan - anthonychan - 14-10-2015 8th day- 6x1k R90 4min10-20 # duration distance Speed HR 0:01:00 0.10 6.09 112 0:04:18 1.00 14.03 167 0:01:30 0.09 5.51 122 0:04:18 1.00 14.03 153 0:01:30 0.14 5.67 119 0:04:10 1.00 14.47 164 0:01:30 0.13 5.12 164 0:04:24 1.00 13.69 194 0:01:30 0.14 5.50 164 0:04:30 1.00 13.37 178 0:01:30 0.14 5.61 168 0:04:37 1.00 13.04 185 sub 45min 10k plan - anthonychan - 15-10-2015 9th Day - easy day of 30min running substitution - cycling km 15.18 Duration 35:26min Average Speed 25.70km/h sub 45min 10k plan - TheEd - 15-10-2015 How are you finding everything Anthony do you feel it is feeling into place quite nicely for you? TheEd sub 45min 10k plan - anthonychan - 15-10-2015 5th day is not that hard, maybe due to i am running in a slow pace at the beginning, my speed is becoming faster thoughout the 16k. The 8th day is quite tough for me, only the first 4 sets of 1k can keep at 4:10-4:20. is quite exhausted for the last 2 sets, the time is quite slow. still not confident enough in keeping within 4:30 pace throughout a 10k race. TheEd Wrote:How are you finding everything Anthony sub 45min 10k plan - anthonychan - 18-10-2015 10th day- 16 oct friday(easy day of 1hr running) 5:29MIN/KM 1:00:12 duration 10.95KM 11th day- rest 12th day-18 oct sunday(aim sub 22:30 5k) 4:26MIN/KM 0:22:14 duration 5.01KM HEART RATE 168 bpm STRIDE177 strides/min *Task completed on track. sub 45min 10k plan - TheEd - 19-10-2015 looks like you absorbing the training quite well, training becomes very easy now so enjoy starting to feel good TheEd |