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+--- Thread: Sub 45 Minute 10K by Sat Sept 13 (/Thread-Sub-45-Minute-10K-by-Sat-Sept-13)
Sub 45 Minute 10K by Sat Sept 13 - chim - 27-10-2014
I'm planning to take today (Monday) off entirely, and then maybe go for a light run Tuesday. Actually feel pretty good today...
I am still targeting the November 16 10K race and would still like to run it with proper preparation and taper.
Should I re-start the cycle completely this Thursday - or should I just continue the cycle at the next quality work out (the 6 x 1 k).
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 28-10-2014
the 2k session is the most important of the program
so consider doing that this Thursday
on we go
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 28-10-2014
Ok... will do a couple days of light, short easy running to recover, and then restart the cycle with the 2K on Thursday
Sub 45 Minute 10K by Sat Sept 13 - chim - 31-10-2014
Ran the 5 X 2K rest 120 seconds today.. fairly easy run for the first 4 intervals, and pushed it a bit on the last one
Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 08:54.0 2 4:27 140 148
2 08:59.2 2 4:30 144 150
3 08:56.9 2 4:28 144 150
4 08:59.2 2 4:30 144 150
5 08:45.0 2 4:22 147 152
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 31-10-2014
nice chim .. you have certainly got the knack of it
TheEd
ps.. the longer you stay consistent on the program and go through the off period and build up, the quicker you will become
Sub 45 Minute 10K by Sat Sept 13 - chim - 05-11-2014
Saturday - easy run 8.73 km - 5:10 min/km
Sunday - long run with fast group - 16.16 km - 4:55 min/km
Monday - skipped the easy run and took a rest day instead after the hard run on Sunday
Tuesday - 6 X 1K with 90 seconds in between each rep - didn't have time to drive to track so ran this one on the seawall, relatively flat, but with a couple inclines. Felt good, but started getting tired at the 5th interval.
Split/Time/Avg HR/Max HR
1 4:10 119 142
2 4:05 142 151
3 4:08 142 151
4 4:09 141 153
5 4:16 145 152
6 4:11 142 150
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 05-11-2014
for a marker .. your 1k session should start out at only 10 seconds per k quicker than the 2k session
and if you feeling strong you can increase that pace by 5 seconds over the last 2 .. instead of going faster than that for now, reduce the Rest between each 1k to 60 seconds
all looking good
THeEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 08-11-2014
have my 5K pace run tomorrow (Saturday)
Should I still be aiming for sub 22:30 ?
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 08-11-2014
start of at 22.30 pace and accelerate the last 1km
enjoy
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 08-11-2014
5K run this morning. very cold and crisp morning.. 8 degrees celcius.. first time I felt too cold to run in shorts, so ran in tights today..
Felt really easy and had to hold back my running... as I didn't want to run too fast.... surprised at my higher than normal avg heart rate as it felt like a pretty comfortable run
Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 04:27.2 1 4:27 134 150
2 04:28.6 1 4:29 151 155
3 04:22.2 1 4:22 154 158
4 04:27.9 1 4:28 154 157
5 04:19.3 1 4:19 156 158
6 :05.6 0.02 3:50 158 159
Summary 22:10.8 5.02 4:25 150 159