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+--- Thread: Sub 45 Minute 10K by Sat Sept 13 (/Thread-Sub-45-Minute-10K-by-Sat-Sept-13)
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 27-08-2014
chim the Day 8 of the program should be on a Tuesday .. the 2k session on a Thursday
if you get that balance right then you should gain the benefits
nice to see things are going well
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 28-08-2014
Great.. then I am right on track then.. (although this cycle will finish earlier than my 10K race on September 13)
So for the 5K pace run on Saturday, aim for a sub 22:30 running each kilometer at the same pace if possible?
TheEd Wrote:chim the Day 8 of the program should be on a Tuesday .. the 2k session on a Thursday
if you get that balance right then you should gain the benefits
nice to see things are going well
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 30-08-2014
5K paced run today - ran couple hours earlier than I normally run, and felt low energy from the start so didn't really push it today...
1 4:32.0 1.00 Avg HR 131 Max HR 142
2 4:34.1 1.00 Avg HR 141 Max HR 143
3 4:37.4 1.00 Avg HR 142 Max HR 145
4 4:49.6 1.00 Avg HR 141 Max HR 144
5 4:29.2 1.00 Avg HR 144 Max HR 151
Total: 23:02.3
Distance: 5K
Avg HR: 141
Avg Pace: 4:36
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 31-08-2014
keep me informed as to how you recover
onwards
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 31-08-2014
Did a long slow distance run today with my running group and felt pretty good
2 hours 45 seconds
21.27 km
5:40 avg pace
Avg HR 121
Weighed myself after the run and I'm down to 196.2 lbs (ran at 203 lbs at my last race on August 17) so hopefully I can keep the weight off... leading up to my race on September 13
TheEd Wrote:keep me informed as to how you recover
onwards
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 01-09-2014
Tomorrow - Monday Sept 1 I will be on Day 14 which will be a 30 minute easy run..
My race isn't until September 13 so I am ahead of schedule..
Should I continue with this schedule.. or change things up a bit, as it seems like the cycle begins a bit of a taper prior to the race.
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 01-09-2014
we can change this week to the following session on Thursday
1 x 2k @ 10k pace Rest 90 seconds then
4 x 1k @ 10 seconds per k quicker than the 10k pace
Rest 60 seconds
Saturday paced run of 23 minutes pace 4.35 for first 4k with slight acceleration over last 1km
then switch to last week of before event which we change round according to race date
tomorrow being Tuesday you can go for an easy 30 to 40 minutes, no need for anything else
hopefully this is all understandable
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 05-09-2014
Thursday - 2k, 4 x 1k work out - very solid workout tonight - felt good..
2k 8:57.9 Avg Pace 4:29 - Avg HR 133 Max HR 146
1k 4:19.8 Avg HR 141 Max HR 147
1k 4:18.9 Avg HR 143 Max HR 149
1k 4:20.3 Avg HR 144 Max HR 150
1k 4:17.9 Avg HR 145 Max HR 152
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 06-09-2014
you race next weekend, so training should be done, take things easy and prepare to race next weekend
happy to see you had a good session
TheEd
ps.. chim, you have a lot more to come, be patient and you should have a big jump forward in the future
Sub 45 Minute 10K by Sat Sept 13 - chim - 06-09-2014
Thanks for the encouragement TheEd
So would my final week schedule look something like this, any changes?
Sunday 7-Sep 1 hour easy running
Monday 8-Sep easy 30 min running
Tues 9-Sep 3 x 5 min at 10K pace with 1 min easy
Weds 10-Sep easy 40 min running
Thursday 11-Sep easy 40 min running
Friday 12-Sep Rest
Saturday 13-Sep Race Day
Ran 5K pace run today (Saturday)
5K
22:52.3
Avg Pace 4:34
Avg HR 147
Max HR 175
watch combined the run into one lap, so no per km breakdown, but struggled to find the right pace for the first 1K (running either too fast or too slow), finally got into a steady pace for 2-4K, and then ran slightly faster pace for the last K. HR steadily increased to mid-140s, until the last K, where it started in the low 150s increasing to 175 near the end of the run
Started this run a bit later in the morning (9:23 AM) and it was already fairly hot 19 degrees compared to my last 5k pace run ran at 7:59 AM at 15 degrees. Weight down to 194 lbs post-run although much of that must be water/sweat loss as I was 198.4 pre-run.