sub 40 10 k. Please advise

[TheEd]

good stuff .. 76kg, my once upon a time forgotten weight

enjoy the 1000's

TheEd

[robbie_1000]

With the exception of the 400 sets i'm going to stick to the plan exactly.
Gone are the days where i remember my best speed for a given set and try and beat it :duh:
Today i was thinking to myself i wonder if i can do all 6 1000 sets at 3.40:mmm: Instead i stuck with 3.50pk and finished all 6 easily.:whistle:
I'm going to stick to the plan exactly and push only on race days.
Hopefully another 2 cycles without injury and i'll be set to crack sub 40.

The day when i should do the 400 sets, i was thinking maybe 4x1k sets inc R60 at 3.40pk. Sound ok Ed?

:p

[TheEd]

well yes, training and racing are 2 different things

you train to race



will need to see what session can be done instead of 400's .. will gte back to you soonish, pity no tartan track nearby

[robbie_1000]

30mins 5k slow yesterday treadmill. :p

[robbie_1000]

10k 60mins yesterday on the treadmill. Glad that i have a rest day today.
Legs were starting to feel over used and tired. Aches inside right thigh and left hamstring but nothing a days good rest shouldn't cure.

Ed did u decide on a suitable replacement for the 400s for me yet :p

[TheEd]

Hi Rob .. look after the legs .. for the replacement of 400's do 3 x 1000m with 3 minutes Rest in-between

pace 5 to 10 seconds faster than when u do the other 1000 session

Please provide feedback

TheEd

[robbie_1000]

Hi Rob .. look after the legs .. for the replacement of 400's do 3 x 1000m with 3 minutes Rest in-between

pace 5 to 10 seconds faster than when u do the other 1000 session

Please provide feedback

TheEd

Ok cool! Thanks Ed will do.

Managed 19.14 paced 5k on the treadmill today. I was quite happy because it was done without listening to my favourite music tracks.
Usually the music keeps me away from thinking about how hard i'm pushing myself. So mental game is improving i think.
Any tips/suggestions on what you should keep focused on as you run to your limits?

[TheEd]

Rob . you really need to focus on achieving the same mental focus as what you do when doing the 2000m session

if you apply the same focus to your race and call on your body to maintain the same intensity the times will follow

you must believe in yourself and hang in there when it counts

TheEd

[robbie_1000]

3 x 1000 sets today at 3.40pk with 3min rest in between sets.
Really enjoyed them. I went in with a positive approach and they seemed to breeze by.
Legs feel fine afterwards.
I'm never going back to the 400s!
Thanks Ed:notworthy:

[robbie_1000]

40 mins easy on the treadmill today @ 6mins pk pace. Lovely :whistle: