sub60 10k training

[Paddy]

hi TheEd..

yesterday did a easy run 6.39km
avg 5:59

well yeah that was my question the 14th
but had no reaction so just did some random run till now..

what is wise keep gooing on the 10k program for sub 55 or sub 50

or is this aa good alternitive

[ATTACHMENT NOT FOUND]

as i have my tests the 3th and 4th november

would like to run at leastttt 2800meter in 12 mins..

..
paddy..
..


[SIZE="1"]hmm we got rain today
winter is starting..[/SIZE]

[TheEd]

Paddy, you will be fine on the program, however the major 'task' should be to avoid picking up niggles, if you do the 2k and 1k sessions, it should prepare you well for the 2.4 test

however, don't try to run the 2.4 pace in training, instead achieve consistency, at the paces provided and then we tweak things a little closer to when you have the test

onwards

TheEd

[Paddy]

Hi TheEd..

its been a while because we have been moving house and had no internet..
(still not)..

anyway a small update..

so yes starting the sub 55 program.

dint realy start because had some hickups..
here some runs i did do..

did a run the 23th
5.72km in 32mins pace 5:41

did a run the 27th.
10.01km 55:29mins pace 5:32

did a run the 30th.
5:01km 24:27min pace 4:53

did a run the 2th..
10:01km 1:01min pace 6:07
and in that run where i did run a bit slower after 8km had like a stink in my knee, but after 1 min it was gone again a kept on gooing running ..
day after pain in knee by walking, so decided to take a coupe days rest..

gooing better now ..

would you like me to do a 4k trail or just start the sub55
even tough im sure i could run a sub 55 now already
but it would be pushing my limits

plan to do a easy 5k or 30 mins today.
to see how things are.

..
paddy..:jive:
..

[TheEd]

Paddy, you have to learn how to train, that means running on most occasions slower than what you race at

rule of thumb: if you race 10k in 60 minutes = 6 minutes per k , you should train @ 7 minutes per k, and your pulse should hover around 140 to 150 bpm on each occasion

testing yourself continually leads to injuries

hope things clear up

TheEd

[Paddy]

:duh:

i know..
i see.

its stupid but it goes so naturaly gooing a bit faster in the run
nearly like automatic..

now i take a bit off the relax the muscles..
and then wil start again..

..
paddy..

[TheEd]

how things going Paddy

over your aches and pains?

TheEd

[Paddy]

Hi TheEd..

ok wel from the 11th and the 19t i went all easy on myself
i did not do the training program becaus now first i wanna try and focus on running slower and on a lower heart rate.

first week i was realy strugling with it..
everytime i was speeding up and h went to 150
but till now im getting good in it..

also it was offcourse the perfect moment because i had/have this pain
but this is much much much less now.
even tough im nearly runing everyday now.
but all runs are around 5k and 7m pk hr around 140 now in the beginning around 130 end around max 145

yesterday i arrived in holland.. for 10 days..
today did a 5k run hr 140
but i was sooooo much easyer here becaus its like 20c colder haha lol
and the nature ... pff.. so beautifull..
realy enjoyed the run this morning so nice and fresh
its around 10c here

so yeah thats a update so far

im not forcing myself to much now because i have the test at 3th and 4th for army

and planning to do a half marathon dec(costa teguise) not sure yet tough
because im not running to do races
im running because i love it.. and i wanna be fit..


..
paddy..
..

[TheEd]

we will chat once you get back and good luck for the test

on we go

TheEd

[Paddy]

hi there TheEd

we stil have no Internet at home so need to do this on my phone.
not ideal..

anyway I'm am after training a lot at my consistentsy and after being sick...

doing the sub 55 program now
yesterday did the 3x2k and it went much easyer as expect
the programs said try to aim 5.25min pk

try to hold on to that and to the program as I learnt in time that overdooing does not help or benefit.

times..
1 - 2k 5:13 hr 159
2 - 2k 5:11 hr 168
3 - 2k 5:01 hr 172 as I went a bit faster the last k because I had so much energy left..

also try to do some muscle training in between now ..


..
paddy..
..

[TheEd]

how we going Paddy, lots of changes happening for you

how is your running going

TheEd
ps.. been a bit bogged down with things and getting back to routine now