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Going for sub 45 - 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: Going for sub 45 (/Thread-Going-for-sub-45) |
Going for sub 45 - Stef4n - 01-05-2012 Rest and easy run completed, feeling very good ![]() What's the plan for today? Stefan Going for sub 45 - TheEd - 01-05-2012 we going to look to give you a little longer recovery so session today .. easy 20 to 30 minutes with the last 10 minutes slightly quicker Wednesday session - 3 x 5 minutes @ 10k pace with 1min easy pace would be around 4.30 to 4.40 per k effort please provide feedback enjoy TheEd Going for sub 45 - Stef4n - 02-05-2012 Yesterday's training complete, but unfortunately I was unable to get the 3x5min done today due to thunder, lightning and tons of rain. What should I do now? Stefan Going for sub 45 - TheEd - 03-05-2012 you can do 6 x 1 minute fast with 1 minute slow 1 minute fast at anticipated 10k race pace Rest Friday the you welcome to do a test TheEd Going for sub 45 - Stef4n - 05-05-2012 Hi, 10k completed! I decided to start off at 5min/k, since I didnt feel 100% (bad night sleep). After 6k I felt good, so I ran the last 4k faster. I could have run faster, but I didn't feel like pushing my limits too much today. Here's the stats: Total distance: 10.0k Total time: 48:47 Avg pace: 4:53 Avg HR: 180 Number | Time | Avg HR | Max HR 1 | 4:56 | 164 | 173 2 | 4:59 | 175 | 179 3 | 5:02 | 176 | 179 4 | 4:58 | 176 | 181 5 | 5:06 | 181 | 183 6 | 4:57 | 181 | 185 7 | 4:52 | 185 | 188 8 | 4:44 | 186 | 189 9 | 4:39 | 189 | 191 10 | 4:33 | 192 | 194 So that's roughly 30s off my PB, nice! ![]() What's the plan from here, few easy runs and another 4x2k session tuesday? Stefan Going for sub 45 - TheEd - 06-05-2012 nice going Stefan .. as for what's next .. a few days easy running and then Day 1 is Tuesday and then we onto Day 3 for Thursday and it is the 2k session again are you up for running the routine again? Cheers TheEd Going for sub 45 - Stef4n - 08-05-2012 I'm feeling very good, so I'm definetly ready for the next routine. Went for an easy 30 min yesterday, and today I did the 4x2k. I reduced the rest to 90s instead of the 2 min last time. Here's the stats: 4x2k session with 90s rest Number | Time | Pace | Avg HR | Max HR 1 | 8:52 | 4:26 | 171 | 182 Rest: HR drops to 117 2 | 8:52 | 4:26 | 177 | 184 Rest: HR drops to 135 3 | 9:00 | 4:30 | 180 | 189 Rest: HR drops to 135 4 | 8:49 | 4:25 | 185 | 191 Rest: HR drops to 136 3rd 2k is slightly slower because I had to turn around at one point. So I improved at 3 points already, since I ran faster, had a lower heartrate and my rest was shorter. Nice! Now I'm all ready for tomorrow's training: Rest :great: Stefan Going for sub 45 - Stef4n - 13-05-2012 I completed the long run thursday (see stats below). Today it's time for the 6x1k. I will aim between 4.15 and 4.20 pace. Long run Time | Distance | Average Pace | AHR 1:46 | 15.5 | 6:51 | 141 Stefan Going for sub 45 - TheEd - 14-05-2012 look forward to compiling all the data after the 1k session Cheers TheEd Going for sub 45 - Stef4n - 15-05-2012 6x1k completed. I managed to run most of them under 4.15, so thats a lot of progress since last time. Stefan 6x1k R:60s Number | Time | Avg HR | Max HR 1 | 4:14 | 168 | 175 R: HR to 123 2 | 4:11 | 171 | 181 R: 132 3 | 4:07 | 177 | 185 R:137 4 | 4:10 | 178 | 186 R:141 5 | 4:18 | 180 | 188 R:143 6 | 4:12 | 183 | 190 R:139 |