sub 40 10 k. Please advise
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03-04-2009, 07:17 AM
Ok so i start Day01 next tues. I'm on a rest day today Day11.
What shall i do between sat,sun,mon  Just some 30 - 40mins light runs sound ok? Cheers Ed
03-04-2009, 07:21 AM
That would be good and the hopefully we can get you consistent again
consider putting in a 1hr to 75 minutes over the weekend and a recovery the day after Cheers and enjoy the weekend TheEd :mrburns:
03-04-2009, 01:28 PM
Will do and as always have a good weekend and take care.
Cheers Rob
04-04-2009, 07:28 PM
9.3k 60mins mhr123 :p
06-04-2009, 08:48 PM
5.5k 30 mins under 140mhr.
Looking forward to getting going on the plan again and hitting the quality runs at new levels :whistle:
08-04-2009, 09:28 PM
Managed an 1hr run yesterday on the road with my son riding next to me on his bmx.
Half hour today on the treadmill 5.5k mhr kept under 123. So the big day has arrived 3.55pk again is freakin me out a little. I think if i went for 4.00pk to start with then i could increase speed towards the end when i know i can make it. What do you reckon Ed, or shall i just go for the 3.55pk and stop all this moaning:mmm:
09-04-2009, 06:26 AM
Is the Pope Catholic
:yes: start on 3.55 and complete the session as best you can Please look at the title of the thread you first created sub 40 10 k. Please advise In order to run sub 40 you have to train below 4 minutes per k  onwards and forwards TheEd ps.. you CAN
09-04-2009, 10:09 PM
(This post was last modified: 09-04-2009, 10:12 PM by robbie_1000.)
24/3..................9/4
L1 7.41 153 167 7.50 154 169 R1 1.32 136 166 1.32 136 168 L2 7.42 163 173 7.50 163 174 R2 1.31 146 172 1.36 148 173 L3 8.35 161 173 7.48 169 179 R3 1.31 148 168 1.33 155 179 L4 8.42 163 176 8.16 165 184 R4 1.31 148 168 1.28 141 162 L5 8.05 166 177 8.32 162 173 R5 1.31 151 175 1.30 146 173 48.24 159 177 48.0 160 184 A better session than last time i think? Over to u Ed. Again i still couldn't hold the 3.55pk pace til the end but overall 24secs faster than last time can't be bad :noway: Looking at the last set i could have pushed harder, i dropped the pace off too much :noway:
10-04-2009, 06:16 AM
fear is a major factor to hindering performance
this is a good session and you should know the next time will be better, you have a now run slightly in the unknown territory 3 x 2000 were sub 8 minutes and that is promising look forward, your 1000's should be fun next week however I would like for you to aim at 3.50's and not quicker, please Thanks TheEd
10-04-2009, 02:45 PM
I think you are right, i fear holding this pace to the end.
I think i could have managed 3 @ 7.50 & then 2 more @ 8.00 In your opinion looking at my hr yesterday, could i have done it Ed? Could i have done the 5@7.50 pace :confused: |
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