Sub 50 min 10K

[Vijay]

Thanks Ed. My current race weight is 58Kg.Ive reduced by 4 Kgs since the start of this Pgm.

Looking forward to a sub 45 by this year end...

Cheers
Vijay

[TheEd]

OK, putting on 2kg over the off period should be the max you allow yourself

good to know what you best fighting weight is etc, especially when coming back and comparing past training sessions

you going quite nicely, very diligent

onwards

TheEd

[Vijay]

Hi Ed,
I have completed the off-training period and now on the build up phase(week-1).A few clarifications

-I do not have any hills nearby. So can I do the rolling hills workout by running au and down the steps. I live in an apartment with 30 floors , so lot of steps :-)

-65% or 75% effort. Should I consider this effort based on the BPM. The max BPM I reach is 190.So 75% would be 142.
Please correct me if Iam wrong.

Vijay

[TheEd]

Hi Vijay, I am not so sure about the STEPS, however if you avoid injury and gain some strength, then who knows

142 bpm is good

TheEd
ps.. nice to see you going well, was wondering how things were going only yesterday

[Vijay]

Thanks Ed for those encouraging words .Ill be careful with the steps or maybe try tying some weights on my body for resistance training :-)

I have gained 1Kg.Hopefully with the completion of build up phase, will go back to race weight of 58 Kg.


Vijay

[TheEd]

yoiur weight will drop again, when returning to the cycles, you do feel the first 2k session and then things kick into a new level

TheEd
ps.. no need to add any weight to your body . lets see the results from the build-up when you do a 4k time-trial

[Vijay]

Hi Ed,
Today was the 4K time trial and was not feeling too good.
I was feeling tired and low. I stopped after 3rd Km.
Please let me know how to proceed. I feel that I have lost on pace as I have not run any day above 155 BPM for the last 3 weeks.The actual trial day was on Saturday.But as I had to travel, I skipped the 1 Hr session (Before 5*8 min ) and did the 5*8 followed by 4k time trial on Friday.

Please let me know how to proceed.

4.32
4.44
4.35

Regards
Vijay

[TheEd]

tick it off as a session done, and then look to do the 4k on either Sunday or Monday

things should be better

TheEd

:mrburns:

[Vijay]

Hi Ed,
Took a day off on Saturday and did the 4k time trial on Sunday. I still felt low and could not pick up on pace.
I had done 17.40 before the build up phase and now , finished at 18.25.

I shall start with the below target pace and hope to improve.

2k @ 4.40
1k @ 4.30
----------------------------------------
4k Time trial

4.37 @157bpm avg
4.39@171bpm avg
4.38@177bpm avg
4.31@183bpm avg
--------------------------
18.25 (4.36/Km)
--------------------------

Regards
Vijay

[TheEd]

ok no more testers, are you sure you not coming down with a bug or anything?

going onto the program, can you work out your times for the 2k and 1k sessions?

now note: you will struggle quite a fair amount in the first cycle doing the 2k session, however you should start getting used to the training and move onto a new level

check weight, so you know when you at your 'fighting weight'

stay positive, do the sessions and the results will follow

onwards

TheEd