Sub 50 min 10K

[TheEd]

you really going well Vijay, the results are sure to follow

TheEd

[Vijay]

Thanks Ed for your encouraging words. Today was 6*1K work. Today felt good and strong. Pleased with todays workout.


Lap1:-4.34@159BPM avg
R90@142BPM avg
Lap2:-4.36@166BPM avg
R90@154BPM avg
Lap3:-4.34@170BPM avg
R90@159BPM avg
Lap4:-4.36@172BPM avg
R90@161BPM avg
Lap5:-4.35@174BPM avg
R90@166BPM AVG
Lap6:-4.28@177BPM avg

Just had a query on the target pace for the 10k race.As I have completed the 4*2k work out @ 4.45 /k, should my target race pace for 10k be 4.45/k or 4.50/k ?

Vijay

[TheEd]

4.50 to 4.55 per k to start should be on the safer side

and if you have the energy you can accelerate over the last 3k

hope this helps

TheEd

[Vijay]

Today was the 5k paced run with a time of 23.45,which is 21s quicker than the previous 5k paces run.

4.49@152bpm avg
4.50@165bpm avg
4.50@168bpm avg
4.49@172bpm avg
4.25@179bpm avg
------------------------
23.43@167bpm avg
------------------------
Vijay

[Vijay]

I do not have a race planned for next week. Please let me know if I should do 10k trial run or a 4k trial run.

Vijay

[Vijay]

Hi Ed,

Not sure if you got the earlier message. Please let me know if I can plan for a 4k trial run instead of 10K as I do not have any race planned for next week.


Vijay

[TheEd]

that shouldn't be a problem Vijay

TheEd
ps.. sometimes I can be a little slower to post a reply

[Vijay]

Hi Ed,

Did my 4k trial run today and the results were as targeted.
Please find the stats below. Iam pretty much happy with the progress. Please let me know your thoughts.

4.34@155bpm avg
4.32@170bpm avg
4.29@175bpm avg
4.21@180bpm avg
-----------------------
17.56@170bpm avg
----------------------

I plan to start cycle-4 with below

2k workout@ 4.35
1k workout@ 4.25

Please share your thoughts.

Vijay

[Vijay]

Started cycle 4 with a 70 min 12k @ 141 BPM Avg.

[TheEd]

coming along nicely Vijay

good luck with the 2k session

you seem to be in control of the process

good stuff

TheEd