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+--- Thread: New Member Questions on Sub 40min Program (/Thread-New-Member-Questions-on-Sub-40min-Program)
New Member Questions on Sub 40min Program - cupajoe - 27-08-2009
First off I am really motivated to start my quest to go sub 40 min in the 10k.
My PB is 40:12 and this year have run a 41:21 and a 45:56 11k race.
This past weekend I ran 44:52 in a Olympic triathlon. That includes the transition so I do not know the exact time.
I am ready to go sub 40min on September 13 at the Montreal Marathon 10k.
Here are my questions abut the sub 40min plan:
For the intervals it says start with...
Why does it says "start with"? Should I do a 15 min warm up?
One of the last days says "30 min easy 6x1min fast with 1min slow-1min @ race pace F"
Are the 1min fast the race pace that is referred to or are are those on top of the 1min fast/1min slow?
I am really impressed with the whole site and look forward to any tips or help.
Thanks!
New Member Questions on Sub 40min Program - TheEd - 27-08-2009
Hi cupajoe and welcome
you don't leave yourself much time before the event but anyway here goes
yes, a 15 minute warm-up with your normal stretching routine is recommended
start with is mentioned so that you know the sessions are progressive
your total time is 30 minutes easy running however after 10 minutes of running you can the do a fartlek session of
6 x 1 minute fast where you run at projected race pace with 1 minute easy running in-between
hope this is clear to understand
TheEd
New Member Questions on Sub 40min Program - cupajoe - 02-09-2009
I just did the 6 x 1000 meter workout and here are my times:
3:42
3:41
3:45
3:42
3:47
3:49
I am quite happy with the workout and think this schedule is really great.
Once again thanks for the program and feedback.
New Member Questions on Sub 40min Program - TheEd - 03-09-2009
nice looking session
what Rest did you take?
and then, did you attempt the 2000's?
Cheers
TheEd
New Member Questions on Sub 40min Program - cupajoe - 03-09-2009
I took a 60 sec rest (or jogging 200m) between each 1000. I did a 1.5 k warm up and warm down with stretching.
I did the 2000's on Friday at noon. Most of my week day runs are at noon during my lunch break. My employer gives me 1.5 hours for lunch if I do a physical activity
My first 2000 was 6:46 which I found really fast. All the rest were in the same range. I came back on the weekend to measure the track and it is only 380 m.
I managed to do all 5.
My "time on the feet" run of 1.5 hours was 17 km. I ran with my local club for this run and was amazed at how easy the run was.
The club I belong to is a Multisport club. (cornwallmultisportclub.com)
We are featuring your site as the Link of the week right now.
I've been telling everyone I run with about your site.
Keep up the good work.
New Member Questions on Sub 40min Program - TheEd - 03-09-2009
Thanks cupajoe
your sessions are looking good, try to hold yourself back a little as after this weekend there is not much more you can add before the race on the 13th
so if you do the paced run, don't get too carried away
TheEd
New Member Questions on Sub 40min Program - cupajoe - 07-09-2009
Did the paced run today. 5km in 19:12.
Felt really good. Very relaxed for the second 2.5k.
Now it's time to pick out my clothes for the 10k on Sunday.
New Member Questions on Sub 40min Program - TheEd - 08-09-2009
interesting times ahead
TheEd
New Member Questions on Sub 40min Program - cupajoe - 14-09-2009
38 min 54 secs.
Thank you so much for your program. I will be using it again for the next couple of months.
Joe
New Member Questions on Sub 40min Program - TheEd - 14-09-2009
Congrats .. that is quite impressive and shows your natural ability
be cautious and you can start working to the next level
well done
TheEd