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+--- Thread: Going for sub 45 (/Thread-Going-for-sub-45)
Going for sub 45 - Stef4n - 30-09-2012
Great
I'm thinking of 4.20/k for the 1k session.. is that okay?
Cycle 2
Long run:
Time: 1:45:02
Distance: 13.86
Av. Pace: 7.35(Last time 8.26)
Av. HR: 141 BPM
Going for sub 45 - TheEd - 01-10-2012
spot on .. 4.20 per k it is
enjoy
TheEd
Going for sub 45 - Stef4n - 02-10-2012
Today's session did not go as planned.
I managed the 4.20/k at the first three, but after that I couldn't handle the last two. At the last one my key fell out of my pocket at one point, so I had to stop to pick it up :duh
normally I keep it in a safer spot). Cycle 2
5x1k, R:60
Total distance: 6.34
Total Time: 37.10
AHR: 169
MaxHR: 194
Number | Pace | Avg HR | Max HR (Last time pace/AHR)
1 | 4:20 | 172 | 181 (4.58@153)
Rest: HR down to 135
2 | 4:17 | 178 | 188 (4.56@168)
R: 138
3 | 4:22 | 184 | 193 (4.50@172)
R:146
4 | 4:37 | 187 | 194 (4.47@180)
R:140
5 | 4.44 | 186 | 194 (3.57@191)
R:142
Next cycle another try on 4.20/k. Now on with the rest of the program. :mrburns:
Going for sub 45 - TheEd - 03-10-2012
not to worry .. these things happen, as long as you develop consistency in the overall program the rest of the sessions begin to fall in place
on with the program
TheEd
Going for sub 45 - Stef4n - 03-10-2012
Hi,
I tried something new today on my easy run. Instead of looking on my watch every 20 seconds to see whether I'm still around 140 BPM, I just ran at a pace that felt comfortable (no heavy breathing, and easily able to talk).
It felt really good, and I think I'm gonna do this more often (if not every run).
Easy Run
Time: 37.44
Distance: 5.8
Av. Pace: 6.31
AHR: 151 BPM
MHR: 161 BPM
Going for sub 45 - TheEd - 04-10-2012
during the initial stages of the build up it is advisable to stick closer to 140
however during this time of your running by feel is not a bad thing but do not go too quickly especially on days after the quality sessions
TheEd
Going for sub 45 - Stef4n - 06-10-2012
Today's 5k paced complete. Felt good to run it sub 25 again for the first time after my injury.
Cycle 2
5k paced
Distance: 5.01
Total Time: 23:56
AHR: 178
MaxHR: 193
Number | Time | Avg HR | Max HR
1 | 4:58 | 162 | 173
2 | 4:43 | 176 | 182
3 | 4:52 | 180 | 183
4 | 4:48 | 185 | 188
5 | 4:32 | 189 | 193
Really enjoying the running again
Stefan
Going for sub 45 - TheEd - 07-10-2012
great to hear Stef4n
Going for sub 45 - Stef4n - 09-10-2012
Did some longer runs sunday and today. Next sunday is my "race", a 14k trail run in the dunes.
Since there will be a lot of hills and loose sand (probably), I'm just going to take it easy again and use it as a training run again (5.30-6.00/k).
Anyway, I don't think the fartlek session is going to be of much use (I think it's more of a confidence session when doing a 10k), so I'll do some easy runs of 30-40 mins. Unless you advise otherwise of course
Sunday Long run
Time: 1:42:00
Distance: 15.98
Av. Pace: 6.23
AHR: 148 BPM
MHR: 172 BPM
Tuesday Easy 10k
Time: 1:06:46
Distance: 10.00
Av. Pace: 6.41
AHR: 142 BPM
MHR: 167 BPM
My pace/pulse ratio is definetly improving.
I also have a date for a 10k.. april 14th next year, so roughly 6 months (maybe a sub 40 hehe :yes
. Would that be a reachable goal?Stefan
Going for sub 45 - TheEd - 10-10-2012
slowly slowly with consistent training you need to get to the 5 x 2k session @ 3.55 per k to be able to run a sub 40 minute 10k
so let it come naturally
THeEd