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+--- Thread: Sub 45 Minute 10K Training (/Thread-Sub-45-Minute-10K-Training)
Sub 45 Minute 10K Training - TheEd - 03-08-2010
not a bad session and particularly because of the heat
will be interesting to see the HR range once you able to download it
Cheers
TheEd
Sub 45 Minute 10K Training - dmw9255 - 07-08-2010
5k paced.
Lap #1 04:36.0, HR 170 / 157. [edit: HR data added]
Lap #2 04:28.8, HR 175 / 171. [edit: HR data added]
Lap #3 04:29.4, HR 180 / 177. [edit: HR data added]
Lap #4 04:28.8, HR 186 / 183. [edit: HR data added]
Lap #5 04:22.7, HR 192 / 188. [edit: HR data added]
Total time: 22:25.7
I will add hr data once home next week. This is 12 seconds quicker than last time (but was on a treadmill).
Dean
Sub 45 Minute 10K Training - TheEd - 08-08-2010
nice pacing .. HR data will be interesting to see and compare
TheEd
Sub 45 Minute 10K Training - dmw9255 - 08-08-2010
All HR data for the quality sessions has now been added. [edit].
As for pacing, I did cheat by using the treadmill, constant 13.4 km/h, and then steadily up to 14 km/h over the last 1000m.
I am looking forward to the fartlek on Tuesday, and running in some cooler temps.
Best Regards.
Dean.
Sub 45 Minute 10K Training - dmw9255 - 09-08-2010
TheEd,
I am now back in the UK, and looking at dates for progress testing.......
How many more cycles can I complete before I need to take a break from the current program? as I have now found 10k Races for the following dates:
5th September - Salford 10K
26th September - Ormskirk 10k
17th October - run10k.org, Southport (Main target run).
Is it possible for me to stay on this training program until the run in October.
I have not been able to find a race for this weekend yet, so will look to complete either a 8km time trial or a 10k run.
Best Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 09-08-2010
yes, you should be able to stretch it till after the October race
cheers and enjoy
TheEd
Sub 45 Minute 10K Training - dmw9255 - 10-08-2010
Thanks for the reply.
Data for the last few days......
Sunday 8th - 60 minute easy run on treadmill (in Turkey)- 6:40/km, HR 132 bpm 9km covered.
Monday 9th - 30 minute easy run on road surface (in UK)- 5:44/km, HR 136 bpm, 5.3km covered.
Tuesday 10th - Fartlek completed on road surface (in UK):
Phase 1 - 5 min @ 4:14/km, HR 175(max) / 167 (ave), 1178m covered.
Phaxe 2 - 1 min @ 6:31/km, HR 154 (min).
Phase 3 - 5 min @ 4:16/km, HR 179 / 172, 1168m covered.
Phase 4 - 1 min @ 6:03/km, HR 165 (min).
Phase 5 - 5 min @ 4:12/km, HR 184 / 179, 1189m covered.
Phase 6 - 1 min @ 6:27/km, HR 166 (min).
It was nice to run in a cooler climate and back at ground level rather than at 400m.
Best Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 10-08-2010
good to hear hopefully the future races will make it all worthwhile
TheEd
Sub 45 Minute 10K Training - dmw9255 - 11-08-2010
TheEd Wrote:good to hear hopefully the future races will make it all worthwhile
It will all have been worthwhile if I break the 45 minute target in the October run......
Easy run completed this morning (with dogs), it was nice and cool, even cool enough for me to have goosebumps on my arms.....after 6 weeks of running in higher temps, it is so nice to be running at moderate temperatures.
Easy run:
40 minutes @ 6:12/km. HR average 129 bpm, Max 142 bpm. 6.45 km covered.
Legs felt a little sluggish as I started, but soon loosened up.
I have no race at the weekend, so was looking at completing a 5k time trial. What sort of time should I be expecting to run 5k for a comfortable sub 45 minute 10k?? (I know I am a long way off at the moment).
Best Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 11-08-2010
half your 10km projected time and 22:30 it is
so that is something to aim at
yes yes
TheEd