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+--- Thread: Training towards sub-45 minute 10k. But stuck at 55 minutes?? (/Thread-Training-towards-sub-45-minute-10k-But-stuck-at-55-minutes)
Training towards sub-45 minute 10k. But stuck at 55 minutes?? - TheEd - 06-11-2010
you can use the 10km program however instead of the 2000m session you would start with the 6 x 1000m and also have 4000m session added
so take a look at things and see how u could balance things
TheEd
Training towards sub-45 minute 10k. But stuck at 55 minutes?? - kkandler - 07-11-2010
Ok,
So I will start today with 6x1000. I am looking at a goal of sub-20 min 5k. How do I factor that into the training schedule?
Ran 6x1k 4:36, 4:40, 4:45, 4:36, 4:59, 4:59
Kyle
Training towards sub-45 minute 10k. But stuck at 55 minutes?? - kkandler - 07-11-2010
Dear Sir,
Here is a revised 10k schedule for 5k training. Any comments or corrections are appreciated.
Best regards,
Kyle R. Kandler
Training Program towards a sub 20 minute 5K
01 60 min easy distance 6 miles
02 30min easy run 3 miles
03 start with 4x1k R90-2min (4.25 per k) T
04 Rest
05 longest run - 'time on feet' up to 1Hr 6 miles
06 easy day of 30min running 3 miles
07 easy day of 30min running 3 miles
08 start with 6x1k R60 - 90 4min 10 to 4min20 L
09 easy day of 30min running 3 miles
10 easy day of 30min running 3 miles
11 Rest
12 5K paced run - aim sub 20:00 5k
13 1Hr easy run 6 miles
14 easy day of 30min running 3 miles
15 start with 3 x 5min @ 5k pace with 1min easy F
16 easy day of 30min running 3 miles
17 easy day of 30min running 3 miles
18 Rest
19 Race day 5K
* easy recovery after race. 20 - 30min 2 miles
** 2nd easy day after race. 30min 2 miles
*** final easy run after race. 30min 2 miles
Training towards sub-45 minute 10k. But stuck at 55 minutes?? - TheEd - 07-11-2010
I am currently in transit, when I am home tomorrow I shall answer in further detail
TheEd