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+--- Thread: 45 min 10k Training Program (/Thread-45-min-10k-Training-Program)
45 min 10k Training Program - TheEd - 07-07-2010
magic and enjoy
TheEd
45 min 10k Training Program - psycho - 07-07-2010
Today 5.9kms at 7:35 pace average, 45mins. Nice cool weather with a little breece. AHR was 134. Keeping it slow to save energy for the weekend race.
Thanks for the follow up.
45 min 10k Training Program - TheEd - 08-07-2010
must also be lots of excitement down your side this weekend
TheEd
45 min 10k Training Program - psycho - 08-07-2010
Yes there is.Today I did my final 30min run, and although I wanted to go fast I kept it steady at 7min/km. 4.5km in total.
I feel I can pull this one off at 4:30. Not sure about a 10k. But I feel really good.
I'll rest tomorrow, save energy for Saturday :O
45 min 10k Training Program - psycho - 11-07-2010
Hello Ed,
good results from the race on Saturday: 6870m in 30:24 which averaged a 4:26 pace.
Very proud as the course was much harder than anticipated: From 1k to 3k there was a steep ascent and once reached the top, the descent was through trails of dirt in the woods, breathing a lot of dust from the front runners. The last k was also a challenging climb.
I doubt going out today for a slow short run, and do not know exactly what the plan is for next week, as I would like to take part in another 6.8k race on Saturday.
Looking forward to your comments.
45 min 10k Training Program - TheEd - 11-07-2010
glad to hear you happy
repeat the last week before next week's run
monitor yourself to see your recovery
most important
TheEd
45 min 10k Training Program - psycho - 13-07-2010
Hello there,
I will repeat last week sessions. I didn't start with the 5k trial of course. Too tired and too hot. Instead I took a 36 min run for 5.37km.
Today I feel almost completely recovered, so I will do the fartlek and see how that works out. Wednesday and Thursday I'll do 2 slow 40 and 30 min sessions, rest on friday, and try to achieve a similar mark on Saturday.
:whistle:
45 min 10k Training Program - TheEd - 13-07-2010
:great:
TheEd
45 min 10k Training Program - psycho - 15-07-2010
Hello,
13/07 Warm up for 1210m. 00:11:24 09:25 min/km
13/07 8x 1 min fast 1.5 min easy Fartlek 3840m. 00:20:02 Found myself running the 1 min fast at 4min/km without feeling exhausted :wow:
13/07 Cool down 1290m. 00:09:23 07:16 min/km
14/07 5760m. 00:41:48 07:15 min/km
Today a final run of 30mins and rest on Friday. Competition of 6870m again on Saturday.
I'm looking for a 10k run in three weeks time after this one.
45 min 10k Training Program - TheEd - 15-07-2010
OK .. let's get this weekend out the way first
and good luck and enjoy
TheEd