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Going for sub 45 - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Going for sub 45 (/Thread-Going-for-sub-45) |
Going for sub 45 - TheEd - 27-10-2012 development moving in the right direction, be careful no to disrupt the good work done ![]() looking good TheEd Going for sub 45 - Stef4n - 30-10-2012 Here's an update of the last few days: Sunday Long run (with a group) Time: 1:49:39 Distance: 17.93 Av. Pace: 6.07 AHR: 150 BPM Monday Rest Tuesday Easy 30 min Time: 31:47 Distance: 5.00 Av. Pace: 6.21 AHR: 143 BPM The sunday run was quite taxing on the body, so I took a day off yesterday. Today's run felt really good. Didn't check my watch again untill I was home. What would be the plan for the 2k session on thursday? A faster 3x2k or a 4x2k? Cheers, Stefan ![]() PS: The development is really giving me a good feeling. Enjoying the running more and more, even though it's getting colder ![]() Going for sub 45 - TheEd - 31-10-2012 Hi Stef4n move it up to 4 x 2k at the same pace for now TheEd Going for sub 45 - Stef4n - 01-11-2012 Well, great session today ![]() ![]() Anyway, in the future I'm using the markings instead of the gps. :tourist: Stefan Cycle 4 4x2k R:90 Total distance: 8.98 Total Time: 49:17 AHR: 173 MaxHR: 195 Number | Pace | Avg HR | Max HR (Last time pace/AHR) 1 (2160m)| 4.15 | 174 | 187 (4.28/174) Rest: HR down to 128 2 | 4.31 | 181 | 190 (4.30/185) R: 143 3 | 4.27 | 185 | 191 (4.32/191) R:139 4 | 4.19 | 188 | 195 R:141 Going for sub 45 - TheEd - 02-11-2012 would be great to measure out a course that you can use for your 2k and 1k sessions or when you start getting closer to 4 minutes per k that you find a 400m track to do the sessions on moving on forward TheEd Going for sub 45 - Stef4n - 02-11-2012 I have been looking into that before, but the nearest track is quite far, and I don't think it's free to use (only club members). I think the road markings are a good alternative though. At least I'll know I run the same distance every time. Not to mention they start about 100m from where I live ![]() As for the 400m sessions to come (in the sub 40 program), I could do them on grass instead. The road with the markings is actually a long straight road in a park with grass next to it. Stefan Going for sub 45 - Stef4n - 05-11-2012 Long run felt good this saturday. What do you recommend for the 1k session tomorrow? Stefan Long run Time: 1:47:32 Distance: 15.67 Av. Pace: 6.54 AHR: 143 BPM Going for sub 45 - TheEd - 05-11-2012 you can consider doing 4.20 to 4.25 per k to see how things work out enjoy ![]() TheEd Going for sub 45 - Stef4n - 06-11-2012 I managed them a little bit faster than 4.20 ![]() ![]() Stefan Cycle 4 6x1k, R:60 Total distance: 7.57 Total Time: 41:40 AHR: 172 MaxHR: 196 Number | Pace | Avg HR | Max HR (Last time pace/AHR) 1 | 4:06 | 175 | 183 (4.21@167) Rest: HR down to 137 2 | 4:07 | 178 | 187 (4.19@176) R: 133 3 | 4:03 | 181 | 191 (4.19@181) R:141 4 | 4:04 | 183 | 192 (4.21@187) R:151 5 | 4.03 | 185 | 194 (4.00@191) R:152 6 | 3.48 | 190 | 196 R:150 Going for sub 45 - TheEd - 07-11-2012 good session Stefan .. this will certainly give you confidence the next cycle it is time to move on to 5 x 2k session I am hoping the 1k route is accurate because this is encouraging nice :jive: TheEd |