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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 - 06-01-2015
so should I be doing the 5 X 2K at around 4:20, and the 6 X 1 K 4:10?
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 06-01-2015
good stuff chim, good luck with the session
'steady as he goes'
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 09-01-2015
5x2K R 120 S - cold day today - and went to a slower (dirt) track closer to my home to get my work out done. Last 2 were tough, but was able to kick it in the last lap to get under 4:20 for all intervals.
Split/Time/Distance/Avg Moving Pace/Avg HR/Max HR
1 08:35.5 2 4:18 141 147
2 08:33.9 2 4:17 147 151
3 08:36.2 2 4:18 146 151
4 08:37.3 2 4:18 146 153
5 08:32.3 2 4:16 147 156
Felt great after the last lap.. nothing left in the tank, but felt great really kicking it in the final 500 meters and finishing strong.
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 13-01-2015
how are things going now chim, have you put your long run in as well as the 1k session?
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 14-01-2015
TheEd Wrote:how are things going now chim, have you put your long run in as well as the 1k session?
TheEd
Long run:
20.6 KM
Time: 1 hr 49 minutes 6 secs
5:18 min/km avg pace
6x1 k repeats rest 90 secs - may have started out a bit too quickly for the first three intervals.. tried to run by feel for the first few intervals and actually felt pretty good.. could have fought harder on the fifth interval to keep it under 4:10 but started that interval slower, and didn't want to kick it to try and make up time..
Split Time Avg HR Max HR
1 04:00.7 119 130
2 03:57.8 144 153
3 04:00.7 149 156
4 04:06.5 140 154
5 04:14.7 148 154
6 04:00.7 149 155
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 14-01-2015
you looking strong and fast chim, with patience you should start moving towards the lower 40's for 10k sooner rather than later
looking good, well done
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 14-01-2015
Thank you.. I feel very strong and would like to race ASAP to see where I'm at.. however I probably will plan to finish this cycle without doing an actual race..
Then do another 3 week cycle in advance of my half marathon on February 15, 2015.
Given my times, and assuming I continue to extend my long run, do you think a 1 hour 35 minute half marathon time is realistic?
TheEd Wrote:you looking strong and fast chim, with patience you should start moving towards the lower 40's for 10k sooner rather than later
looking good, well done
TheEd
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 17-01-2015
2 x 45 minutes for 10k and 1k thereafter, means you have to be around 42 to 43 minute 10k shape to have a crack at that target
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 17-01-2015
Ran the 5K Paced run today in 21:35.. felt pretty solid, and didn't push it...
my heart rate monitor was malfunctioning giving me readings of 160 when I was doing a light warm up jog, and 200 during my run... so I did not include the heart rate data..
Split Time Distance Avg Pace
1 04:22.3 1 4:22
2 04:19.7 1 4:20
3 04:16.5 1 4:17
4 04:18.5 1 4:18
5 04:18.2 1 4:18
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 19-01-2015
you moving in the right direction however to be 'assured' of your 1.35 half, you must be able to run below 21 minutes for 5k
do you think you able to do this currently?
TheEd