sub 40 10k for the over 50's - 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 40 10k for the over 50's (/Thread-sub-40-10k-for-the-over-50-s)

sub 40 10k for the over 50's - malabar - 03-06-2010 Hi, few details.. Male age 56 Pulse (best minimum) 42 Pulse (max in training) 171 Serious runner since 30, 5-6 times per week, will now build up to 90kms per week for a half marathon and around 70kms per week for a 10K 10K PB = 35’20 (@44) NOW - 39’59 (official course 18 months ago) Half marathon PB = 1:19’01 (@44) NOW - 1:29:01 Had a few resent failed attempts at sub 40 10k, so following a 1:30:00 half marathon had 8 weeks to the next (flat and official measured ) 10K so decided to try a new approached….. Apart from LSD (long slow distance) Sunday runs and recovery jogs all I did was: Warm up (2k) then run as far as possible at 4’00 per Km (10k pace) then jog back , managed around 10 of these runs building from 3k to three or four at around 20 minutes for the 5K the last (yesterday) was 19’52 – I’ve attached a graph showing how my pulse taken every half km has improved – I read a drop of around 5 B.P.M so will I do a sub 40 10k ? - sorry could not attach image as my post count is 0 ... It’s next Sunday (6 the June 2010) www,10kmechirolles,fr I’m particularly interested in old runners who have managed to maintain their times Cheers Adrian Perkins sub 40 10k for the over 50's - TheEd - 03-06-2010 malabar .. welcome to the forums, I shall give a full reply on my return, I unfortunately only saw this now between the other things and will answer when I return in 2 or 3hrs time thanks for your patience TheEd ps.. anticipated patience sub 40 10k for the over 50's - TheEd - 03-06-2010 Hi Adrian .. have you looked at the sub 40 minute 10 km program as this should be most helpful and will definitely benefit a person of your age Let me know TheEd