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+--- Thread: Sub 50min 10k if possible? (/Thread-Sub-50min-10k-if-possible)
Sub 50min 10k if possible? - Jambo - 16-05-2015
Hi TheEd,
Well here is my 5k paced run.
1k warmup at approx 5:50km pace
5k run
1k @ 5:16
2k @ 4:47
3k @ 4:50
4k @ 4:42
5k @ 4:24
5.5k @ 2:17
Total average pace 4:44km
5k in 24.11
Felt really good and enjoyed it, hard but enjoyed it.
Sub 50min 10k if possible? - TheEd - 17-05-2015
how did things go?
TheEd
Sub 50min 10k if possible? - Jambo - 17-05-2015
Hi TheEd,
It's on the post before no21, going for my easy 10k today.
Looking forward to it.
Cheers
Jambo.
Sub 50min 10k if possible? - Jambo - 17-05-2015
Hi TheEd,
Well done my 10k easy today. The 10k includes the warmup as I took the first couple of k very easy indeed. Here are the times and breakdown.
1 k 6:29.8----- 6:29.8
2 k 6:10.9----- 12:41
3 k 5:41.5----- 18:22
4 k 5:39.4----- 24:02
5 k 5:32.6----- 29:34
6 k 5:23.9----- 34:58
7 k 5:02.1----- 40:00
8 k 5:07.5----- 45:08
9 k 4:48.6----- 49:56
10 k 4:26.6----- 54:23
Looks more like a progressive run, just tried to steadily up the pace on each Km.
Total time 54:23 and average pace of 5:36km
Felt quite easy today.
Cheers
Jambo.
Sub 50min 10k if possible? - Jambo - 18-05-2015
Hi TheEd,
Ive got a 10k race on Monday in London, just wondering how i should adapt the training plan to suit.
Here is the stats on 30 minutes easy from today.
1k 6:01.8----- 6:01.8
2k 5:29.9----- 11:32
3k 5:24.9----- 16:57
4k 5:08.6----- 22:05
5k 5:15.9----- 27:21
6 2:54.8----- 30:16
Total time 30.16
Average Pace 5.27 Per km
Average Hr 130 Bpm
Cheers
Jambo
Sub 50min 10k if possible? - Jambo - 20-05-2015
Hi TheED,
Here is my Day 15 Results:
1k warmup @ 6.20km pace
1 x 5 minute Interval
Time Distance Avg Pace Avg HR
4:35.9 1.00 4:36
0:24.9 0.10 4:16
Total
5:00.9 1.10 4:34 149
1 minute rest Hr 122
2 x 5 minute Interval
Time Distance Avg Pace Avg HR
4:28.4 1.00 4:28
0:42.3 0.16 4:29
Total
5:10.9 1.16 4:29 152
1 minute rest Hr 110
3 x 5 minute Interval
Time Distance Avg Pace Avg HR
4:09.5 1.00 4:10
1:51.1 0.45 4:09
Total
5:10.9 1.45 4:09 156
1k Warm Down @ 5:45km pace.
Felt hard today but recoveries seemed to go well to give me enough to go again. Thoroughly enjoyed that session and liked the times achieved.
How should I plan for Mondays Race?
Cheers
Jambo
Sub 50min 10k if possible? - TheEd - 21-05-2015
hi there, move the 6 x 1 minute fast (at anticipated race pace) with 1 minute easy to Saturday . Rest Sunday
then Friday would be an easy 20 to 30 minutes with last 5 minutes at a slightly quicker pace
Thursday can be an easy 30 minutes
and that should be all
TheEd
ps.. enjoy
Sub 50min 10k if possible? - Jambo - 21-05-2015
Hi TheEd,
I will let you know how I got on with the race early next week.
Cheers
Jambo
Sub 50min 10k if possible? - Jambo - 26-05-2015
Hi TheEd,
Well I ran the London Bupa 10k and came home in the time of 49:38 well happy with that.
Going to take a few days rest and then start another cycle next week!
I would just like to say thank you to TheEd, let's see if I can go quicker?
Cheers
Jambo.
Sub 50min 10k if possible? - TheEd - 27-05-2015
congrats Jambo .. recover well and when it comes to the 2k session, do the same as the last cycle for your pace and then see if you can run the last 2k a little faster
we can reassess after the weekend
onwards
TheEd