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+--- Thread: 45 min 10k Training Program (/Thread-45-min-10k-Training-Program)
45 min 10k Training Program - psycho - 02-07-2010
Today 4.89kms in 32:13. Weather was cooler and rainy, which I happen to like.
I used this slow run to break in my new Mizuno Wave Rider shoes. Perfect fit and super confortable: Very cushioned and soft. It was an excellent buy.
45 min 10k Training Program - psycho - 04-07-2010
Yesterday 8kms in 59mins. Much cooler (18ú) and some rain. I'm running later in the evening these days, as it is impossible to do it in the afternoon where temp hits high 20's and 30's.
New shoes feel great. Today I might go for a ride on the bicycle, or clean up the house, as weather is not good for beach.
45 min 10k Training Program - TheEd - 04-07-2010
nice calm running .. leads to better performances after the quality sessions
45 min 10k Training Program - psycho - 04-07-2010
Today I went for a ride on the bike. I'm a newbie at this so I still have to go very slowly. 21kms today, at an average of 16km/h which is sloooow
but fun. The rest of the day I'll spend resting and eating well to recover, so next week I can stick to the plan with no problems.Tomorrow I'll go for the 5k paced run, @ 4:30 min / km. I'll warm up for 1k or so, and then go for it.
45 min 10k Training Program - TheEd - 05-07-2010
the biking is fine however I have mentioned it elsewhere that it is imperative that you have sound technique etc or else the cycling can be detrimental long-term as it doesn't aid the recovery when working the leg muscles
enjoy
TheEd
45 min 10k Training Program - psycho - 05-07-2010
Hey again,
I hit the 5k paced run today as follows:
Warm up and 1km at 6:59. The 5k with splits as follows.
4:27 AHR 161
4:20 AHR 172
4:31 AHR 176
4:13 AHR 177
4:43 AHR 178. This was actually 1.15k. GPS didn't position accurately.
So my total time was 22:14 for 5.15k, which is a 4:19 pace.
I take note about the cycling comments.
I was looking for a race on the weekend but I can only find a 6.8k on Saturday.
Would it be possible to adjust the rest of the week so I can participate ? 10k's seem to be done for the season in my area...
The week after there is another 6.8k race. So I'd really appreciate if we can work a schedule out so I can take part in at least one of them.
Thanks in advance !
45 min 10k Training Program - TheEd - 05-07-2010
no reason you can't run both of them
with last quality session tomorrow .. are you able to do 400's on grass or tartan?
if not then consider an enjoyable fartlek session of 8 x 1 min fast with 90 second easy with 1 minute at 5km effort
please ask questions if need be
TheEd
45 min 10k Training Program - psycho - 05-07-2010
So I skip days 13 and 14 and do the fartlek tomorrow ?
I can probably run at the local track, if not on the tartan, for sure on the grass outside.
So should I do there 8 x 1 min at 4:20 pace and 1.5 easy or other distances and times ?
Thanks !
45 min 10k Training Program - TheEd - 06-07-2010
that sounds right ..
So should I do there 8 x 1 min at 4:20 pace and 1.5 easy
you should feel comfortable and happy with the session thereafter
if you find it too easy after the 4th one then lower the Rest to 1 minute easy
Cheers and enjoy
TheEd
45 min 10k Training Program - psycho - 06-07-2010
Did the fartlek series 1 min pace, 1.5 min easy at following paces:
4:26 6:18 4:19 6:15 4:13 6:03 4:11 6:11 4:10 6:15 4:50 6:23 4:01 6:31 4:32 6:03 3:53
Covered total of 3.92. AHR was 160 with highest being 173. Lower than when I do the 1km or 2km paced runs, which I believe is good.
I warmed up with a light jog of approx 0.8k @ 7min pace and jogged back home for almost 1km cooling down.
Tomorrow and Thursday I'll take easy, Friday off and Saturday race. I'll try to keep the pace below 4:30 from start and push it to the end.
Hopefully it should work
