Sub 50 min 10K

[Vijay]

Hi Ed,

Please find the stats on today's 2k workout. Today was tough, especially the last one, but managed to pull through to finish at a quicker pace.

9.10@161 bpm avg
R90@ 138 bpm avg
9.08@171 bpm avg
R90@ 148 bpm avg
9.07@ 173bpm avg
R90@ 154 bpm avg
9.05@ 177 bpm avg

Vijay

[Vijay]

Hi Ed,

Iam currently on cycle-4 and feeling good. My times for 2k and 1k workout along with 4k time trial have shown improvements so far. My plan is to try and get somewhere close to 46 min by end of cycle-6 .Once cycle-6 is complete, I plan to start off training period of 2 weeks and build up period of 3 weeks. Please let me know your thoughts.

Vijay

[TheEd]

Vijay, this is great to read, it shows you are on top of the program and you moving in the right direction. You will find you will come back stronger after the short build-up and easy running.

here is a new article related to the 10k programs and race strategy

Race Your Best 10km

http://www.time-to-run.com/training/10k/...t-10km.htm

hopefully this is helpful and adds to you having a better experience

TheEd

[Vijay]

Thanks for sharing the article Ed. This article definitely has lot of info to get the best race. I've been following your words and the results get reflected on the stats.

Could you also please let me know when would be the right time to switch to 5*2k workout. Should it be after the build up ? The very thought of 5*2k gives me shivers :-) , this being the toughest workout in the cycle.

Vijay

[Vijay]

Hi Ed

Today was a 17.5 k long run in 1.45 Hr. at 143 bpm avg.

Vijay

[Vijay]

Hi Ed,
Pls find the stats on 6*1 K .

4.23@159bpm avg
R60
4.23@156bpm avg
R60
4.24@171bpm avg
R60
4.25@174bpm avg
R60
4.23@177bpm avg
R60
4.15@180bpm avg


Vijay

[Vijay]

Hi Ed,
I would want to have your suggestion .There is a local 10k race on Mar 22nd (4 weeks from now).Iam currently on week-2( day 8) of cycle-4.I would ideally like to complete the below workout before attempting for this race.

2k@4.25
1k@4.15

I would be completing cycle-4 by Mar-7 .From then on,I only have 2 weeks for cycle-5(1 week short).Please advise on how should the workouts be planned such that I can accommodate another 2k & 1k workout @ the above pace.
I can then target a race pace of 4.30/k if Iam able to complete the 2k & 1k workout successfully :-).

Vijay

[TheEd]

Hi Vijay, here is a session you can do:

2 x 2k @ pace
then
3 to 4 x 1 k @ pace

this equals 1 session

let me know your thoughts

TheEd

[Vijay]

Hi Ed,

Please correct me if Iam wrong. I plan to do as below:-

Cycle-4 :-Complete by March-7
Cycle-5 :-Follow schedule as is until day Day-10
Day11 :-6*1 min fartlek
Day12 :-Rest
Day-13 :-Race(Mar 22)

Please let me know if this is fine. As the gap between the race day and the 6*1 workout is only 4 days, will this have an impact ?Please confirm.

Vijay

[TheEd]

Hi Vijay, you allowed to run a 5k paced next weekend, and go faster if you like

then we will start a 2 week cycle

which would have you running the

2 x 2k plus the 4 x 1k session on the Thursday, with the race being on the 22nd

so continue as normal with sessions for now

and we switch after next weekend the 8th March

TheEd