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+--- Thread: sub 40min 10k queries! (/Thread-sub-40min-10k-queries)
sub 40min 10k queries! - joey12345 - 15-03-2009
Yeah the aches and pains are all gone, body is in good shape!
Just near the end of the cold now too, should be all cleared up within a day or two hopefully!
The sub 40 program sounds good! Can I ask though, why do you suggest reducing the runs by 20% ?
Thanks,
Joey
sub 40min 10k queries! - TheEd - 15-03-2009
So as to be safe and avoid further injuries and sickness
the quality of the sessions - 2000's and 1000's is good enough to start with
so reducing the supplementary runs is a good idea
Hope that helps
TheEd
sub 40min 10k queries! - joey12345 - 17-03-2009
Ok, no problems! All sounds good.. I'll let you know how the 2k's go on Thursday!
Thanks!
sub 40min 10k queries! - joey12345 - 19-03-2009
TheEd!
Completed the 2k session this evening, pretty happy with how it went.
8.06.0
8.07.7
7.55.4
7.54.0
7.40.2
All with 60-75 sec recoveries. (only realised now that it should've been 90sec!)
A fair bit of variation from the 1st to the 5th rep, just still finding out where I'm at fitness wise.
Cold has almost gone, still got the sniffles though!
Absolutely buggered now!
Joey
sub 40min 10k queries! - TheEd - 19-03-2009
joey, where did you do this session, is it on a 400m track or on the road?
This is a fine looking session
Look forward to further feedback
TheEd
sub 40min 10k queries! - joey12345 - 19-03-2009
Yeah, a 400m athletic track.
It was mostly done in lane 2 aswell.
sub 40min 10k queries! - TheEd - 19-03-2009
excellent ... if you able to avoid hassles I think there can be some big improvement in your race performances
TheEd
:mrburns:
sub 40min 10k queries! - joey12345 - 22-03-2009
Hey Ed!
Had a nice day off on friday (after the 5x2k's), and a good long run saturday (day 5 'time on feet run') - 17k in 1hr22. Probably a bit too far since you suggested to reduce the easier ones by 20%, but felt comfortable and pulled up fine.
And today was a cruisy 30min.
Tomorrow is 'easy day of 10k running - relaxed'
Can you please suggest a target time, I don't want to over do it!
Cheers,
Joey
sub 40min 10k queries! - TheEd - 22-03-2009
Joey, keep the easy runs at this time at least 90 seconds per km slower than the pace that you ran the 2000's in
so if you ran 4 minutes per k .. add 90 seconds to that km pace for your easy runs
the idea is adaptation to the program at first
once you adapt to the cycles and the quality sessions we can look at the easy runs etc
building the blocks takes time especially when trying to remain injury free
Enjoy
TheEd
sub 40min 10k queries! - joey12345 - 22-03-2009
Ok yep cool, tomorrow's run shall be nice and cruisy then!
It's easy to be tempted to push a little harder than necessary sometimes!
But I'll save it for the quality sessions for now!
Thanks!