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+--- Thread: Training towards a sub 45 minute 10K in a year (/Thread-Training-towards-a-sub-45-minute-10K-in-a-year)
Training towards a sub 45 minute 10K in a year - pit75 - 11-05-2020
Hello TheEd,
I am 45 years old and started running three months ago. My primary goal was loosing weight. I have been running 3 to 4 times a week and lost around 11 kg (92 down to 81 kg). Two weeks ago I stumbled upon "time-to-run" and I was kind of stuck here. So I decided to try "sub 50 minutes 10k" training, but started with day 05 "longest run" as I was planning to do my longest run anyway.
Day 05: 1h 18min - 13,2 km - 5:55 min/km
Avg Pace Avg HR Max HR
First km 5:42 142 154
Last km 5:54 161 163
Today I did day 12 (5K paced run – aim sub 25min 5k):
5k time 23min 25sec - avg pace 4:43 min/km
Avg Pace Avg HR Max HR
1 km 4:41 149 157
2 km 4:48 158 160
3 km 4:43 160 162
4 km 4:44 161 164
5 km 4:38 164 168
I felt I overdid it a little.
My plan is to go through sub 50 min plan two to three times and then decide how to proceed.
So my final goal is to achieve sub 45 min 10k by May 2021.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 12-05-2020
Hi pit75, and welcome to the forums. Great to have you onboard and here's to realising your goals
let's take each cycle at a time and make changes according to your individual needs as you progress
enjoy TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 14-05-2020
Hi TheEd,
To give some update. I am following the program and today I did day 15 (3 x 5min @ 10k pace with 1min easy).
Here are my result (garmin watch):
TIME // AVG PACE (min/km) // AVG HR
- Warmup: 08:20 // 5:55 // 137
- Run 1 05:00 // 4:47 // 152
- Slow 1 01:00 // 5:52
- Run 2 05:00 // 4:49 // 155
- Slow 2 01:00 // 5:48
- Run 3 05:00 // 4:43 // 158
- Slow 3 01:00 // 5:43
- Cooldown 12:48 // 6:06 // 144
So for my 18 minutes run combined (without warm-up and cool-down):
TIME // AVG PACE (min/km) // AVG HR
18:00 // 4:55 // 155
It felt like I could do few more repeats with this tempo, as I wan't filling exhausted at all.
For day 19 I was thinking to run 6 to 8 km on track with pace near 4:50 and see how it goes, and then on to the next cycle.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 15-05-2020
Hi pit, have you seen the following info:
Thoughts behind the programs
https://www.time-to-run.com/theed/10k-training/behind-the-programs
as to why the program is set-up the way it is
hope you enjoying everything
onwards TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 15-05-2020
Hi TheEd,
I re-read the "Thoughts behind the programs" and "Training towards a sub 50 minute 10K". I realize now, I should stick to the prescribed 5k and 10k paces for the selected program.
I will arrange my running so that i can start the next session (sub 50min 10k) DAY 1 on Tuesday, and I will go through the program following prescribed paces.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 17-05-2020
great stuff pit .. and the more feedback provided the more individualised the training becomes
take care TheEd
RE: Training towards a sub 45 minute 10K in a year - pit75 - 21-05-2020
This week, after more than 2 months of "covid" restrictions, we are able to continue with recreational soccer "practice" (6+1 on grass), so I replaced my Wednesday ligh run with playing soccer. We are a mix off young an old (light running, few sprint, beer or two after practice ...) and I didn't try to hard as I knew I have hard session planed for today.
So, today I completed my first 3x2000 session and here are the results:
10 minutes warm-up // 3 x session with 2 min rest // 10 minutes cool-down
1. round:
TIME // AVG PACE (min/km) // AVG HR
9:27 // 4:44 // 159
LAPS
1:53,5 // 4:44 // 159
1:53,2 // 4:43 // 153
1:53,2 // 4:43 // 159
1:53,7 // 4:44 // 161
1:53,8 // 4:44 // 162
2. round:
TIME // AVG PACE (min/km) // AVG HR
9:30 // 4:45 // 158
LAPS
1:52,5 // 4:41 // 149
1:56,0 // 4:50 // 158
1:54,4 // 4:46 // 160
1:54,0 // 4:45 // 161
1:53,5 // 4:44 // 162
3. round:
TIME // AVG PACE (min/km) // AVG HR
9:14 // 4:37 // 161
LAPS
1:51,8 // 4:40 // 150
1:52,9 // 4:42 // 162
1:55,0 // 4:47 // 164
1:50,9 // 4:37 // 164
1:43,4 // 4:19 // 167
I would estimate my effort around 8/10. I will post my progress after 5 x 1km interval session.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 22-05-2020
thanks for feedback pit .. will be interesting to see heart rate difference in 1000m session
keep it easy and enjoy
TheEd
ps.. how did the legs recover from the footie
RE: Training towards a sub 45 minute 10K in a year - pit75 - 22-05-2020
I had to check up on "footie" just to make sure.
My upper leg and groin area muscles were pretty sore today, but its much better now. It's completely different muscles at work and it's been a while,
but as they say, no pain, no gain. Thanks for asking.
RE: Training towards a sub 45 minute 10K in a year - TheEd - 23-05-2020
Hi pit, be careful .. groin from footie is related to overuse and is a difficult strain to get rid of once triggered, so take care
have a fab weekend
TheEd