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+--- Thread: sub 40min 10k queries! (/Thread-sub-40min-10k-queries)
sub 40min 10k queries! - joey12345 - 23-03-2009
Hey Ed!
relaxed 10k today in 48 minutes. Still too fast (as you suggested about 5.30/k)
but it felt extremely slow and cruisy. I am not sure how much slower I can go! But I will try!
6 x 1k tomorrow, looking forward to it!
Joey
sub 40min 10k queries! - TheEd - 23-03-2009
while adapting to the program it is best to keep the slow runs as slow as possible, to an amble to give the body a chance to recover between the quality sessions
as you develop the speed and pace of the easy runs will increase
Cheers
TheEd
sub 40min 10k queries! - joey12345 - 24-03-2009
Hey Coach!
Fantastic 6x1k session at the track tonight!
3.48.8
3.46.5
3.48.3
3.46.9
3.40.4
3.21.5
(Lane 2 again)
The last one was a lot faster than the others because I had a lot more left in the tank than expected!
The whole session I was kind of waiting to hit the wall, but it never happened! Felt very comfortable tonight, very happy!
Joey
sub 40min 10k queries! - TheEd - 24-03-2009
nice going but let's keep things easy
don't get carried away, go through this cycle gaining confidence from it and in the next 3 week cycle we can focus on the supplementary runs
once you have both the quality and supplementary runs sorted out you can then look to work on other aspects
be careful not to get to excited and when are there races coming up on the calendar, please?
Cheers
TheEd
sub 40min 10k queries! - joey12345 - 30-03-2009
Hey Ed,
Been keeping things pretty easy, really trying to back off the pace on the long runs which has been good!
Had the 5k paced run Saturday morning, ran it comfortably in 19.32.
Um, the race calendar is pretty empty at the moment, I've got 2 main 10k races planned, which are July 19 and October 18.
I'm trying to find some more local fun runs, so I'll keep you posted on that one!
Cheers,
Joey
sub 40min 10k queries! - TheEd - 30-03-2009
maybe consider a 4k, 5k or 8k race time-trial next weekend so you at least can a measurement of where you are
Cheers
TheEd
sub 40min 10k queries! - joey12345 - 31-03-2009
Hey Ed,
Yep, that's similar to what I had in mind for the 'race day' ... any suggestions as to which distance would be best?
Had the 10x400 sesh tonight at the track. Felt good, very relaxed.
86.8
87.0
84.6
86.1
84.2
87.4
85.2
84.9
84.3
83.8
- All 60sec recov.
Just a question about the session, how hard is this meant to be, compared with the 2k and 1k rep sessions?
Cheers,
Joey
sub 40min 10k queries! - TheEd - 31-03-2009
The above session is easier than the 2000's and 1000's
it is meant to be at 3000m pace
or
10 seconds per k faster than the 1000's
whereas this session is easier now, once the athlete develops and moves to a new level, then we introduce them to the real session instead of the 400's
same pace but with an extra 200m and a 200m recovery in 60 seconds
but that is for another level
Hope this helps to understand things more
TheEd
sub 40min 10k queries! - joey12345 - 02-04-2009
Hey Ed,
Ok, thanks for the explanation as to the 400m session. Hopefully the 'real' session isn't too far down the track!
Do you think an 8k for the time-trial would be a good distance, or keep it shorter?
Thanks,
Joey
sub 40min 10k queries! - TheEd - 02-04-2009
8k should be fine because at least you have something to play with for the future
a time to compare to
Cheers
TheEd