Sub 50 for 10km - 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: Sub 50 for 10km (/Thread-Sub-50-for-10km) |
Sub 50 for 10km - RunChris - 13-12-2016 Thanks for the invite TheEd. I signed up for my first ever 10km race which is happening on 14 Jan next year. I have about a month to prepare and am hoping to do a sub 50 timing. I started running a year back and have been clocking 30-50km a week for the past 1 year. Height 175cm, Weight 68kg My PBs: 10k - 52 mins Half M - 1hr 55 mins Full M - 4hr 45 mins So I did a 4k time trial 10 laps around the track on Saturday. I didn't take down the split timings but the total timing was 18:28 hard effort. The training plan is a 3 weeks plan, is it ok if I start now or will it be too early? And also the Christmas season is nearing and I will be going holiday the last week of dec, I am not sure if I am able to follow the training schedule during that week. Would love to hear advice and input. Sub 50 for 10km - TheEd - 14-12-2016 Hi RunChris, and welcome to the forums. We cannot guarantee that you will have a great run at the end of the 1st training cycle, however we can say that we will get you on the road to success for future endeavours Christmas is always a tough time of the year to train. The most important days are 3, 5 and 8, and hopefully you able to do that training in sequence. Starting on a Thursday Take your 4k time and with this article: 10k Program Tips work out your pace http://www.time-to-run.com/training/10k/programtips.htm when you start, keep the 1st x 2k relaxed and focus on the last one. Your main aim is to finish the sessions, so get confidence from doing this The race will take care of itself, above all, enjoy the challenge Good luck TheEd Sub 50 for 10km - RunChris - 15-12-2016 Thank you for the tips and encouragement. I just completed a 1 hour run, at 5:25/km pace. I will try to focus on the important days 3,5,8. Just one clarification. The 10k Program Tips that u linked shows 5x2k. Should I be running 3x2k from the training program or 5x2k for a start on day 3? Sub 50 for 10km - TheEd - 15-12-2016 you starting on the 3 x 2k, that is what you shall do are you very comfortable running at 5.25 per k? TheEd Sub 50 for 10km - RunChris - 16-12-2016 Hi TheEd Just completed the 3x2k intervals on the track with a warm up and cooldown 1st set: 9:29 HR 163 rest 90s 2nd set: 9:31 HR 170 rest 120s 3rd set: 9:27 HR 173 My max HR is prob 188 I do a 5:30 per k for 8-11k at least once a week with a run group. I wont say it is very comfortable, 6 per k would be very comfortable. Sub 50 for 10km - TheEd - 16-12-2016 nice 2k session. consider the so-called easy run, to be more towards a quality run, and focus on recovery after the run. you can work on 'the rule of thumb' that you run 1 minute per k slower than your current 10k pace. If you have a heart rate monitor, please provide feedback from your easy runs it will take a little while to see your range enjoy your weekend TheEd Sub 50 for 10km - RunChris - 19-12-2016 Thanks, ok I will take note of that. Will aim to run 6:15/km for the next easy run. Just did a 14+4 km for the longest run 'time on feet' Time taken with the HR readings: 1 05:30.9 131 2 06:00.4 148 3 05:35.2 148 4 05:42.8 145 5 05:32.2 149 6 05:23.3 151 7 05:45.4 147 8 05:41.2 149 9 05:46.0 148 10 05:38.2 148 11 05:43.8 153 12 05:32.6 156 13 05:28.8 159 14 05:38.9 152 - Toilet break - 15 06:48.9 132 16 06:13.6 143 17 06:03.7 143 18 06:13.6 147 Sub 50 for 10km - RunChris - 20-12-2016 Did an easy day 5k 30:34. Feels tired during the run, probably due to the 18k the day before. Splits with HR readings: 1. 6:05 - 149 2. 6:09 - 155 3. 6:02 - 157 4. 6:09 - 158 5. 6:09 - 155 Sub 50 for 10km - RunChris - 21-12-2016 Easy day 5k splits with HR: 1. 6:46 - 125 2. 6:30 - 134 3. 6:09 - 139 4. 5:59 - 141 5. 5:59 - 142 Sub 50 for 10km - TheEd - 21-12-2016 you can always do a light swim or cycle as recovery active recovery always works best in the long-term on we go TheEd |