sub 40 10 k. Please advise

***TheEd*** · 10-09-2009, 07:52 AM

mind in gear . race day here we come

TheEd

robbie_1000 · 14-09-2009, 10:43 AM

:mmm: Treamill. 4.00pk held onto this for 7.5k then slowed down to 5.00pk and alternated between these speeds til 10k reached in 41.08secs Wink

Ok i know its only the treadmill but signs of progress Ed?? :mmm:

***TheEd*** · 14-09-2009, 10:53 AM

slowly slowly

why not start at 4.10 per k for the first 3 and then speed up for the next attempt?

if you have this fear factor of running fast Wink

:jester:

TheEd

robbie_1000 · 14-09-2009, 11:37 AM

hold 4.05pk til the end for a sub 41 :mmm:

Yep i agree i need to do something to combat my fears Ed! :mmm:

***TheEd*** · 14-09-2009, 01:24 PM

nope accelerate the last 3km to run sub 40 Wink

you seem to struggle once you get tired

so a slower start may give you more confidence

some also call it a negative split for a positive result

yes yes

TheEd

robbie_1000 · 17-09-2009, 07:42 PM

Ok - will do re race day.
Managed 5x2k R90 today at 4pk on the treadmill . No music, or hr monitor.
Did it quite easily.
Holding back for race day.....:whistle:

***TheEd*** · 18-09-2009, 06:47 AM

Rob, what were your 2k splits?

Big Grin

TheEd

robbie_1000 · 18-09-2009, 09:44 AM

TheEd Wrote:Rob, what were your 2k splits?

TheEd

Ed i ran each k in 4 mins. So 8mins per set then the R90.
Managed it easily as i expected which was nice.
I'm holding back a bit so i can go faster on race day... Sound ok?
Legs feel fresh this morning :whistle:

robbie_1000 · 18-09-2009, 09:46 AM

robbie_1000 Wrote:Ed i ran each k in 4 mins. So 8mins per set then the R90.
Managed it easily as i expected which was nice.
I'm holding back a bit so i can go faster on race day... Sound ok?
Legs feel fresh this morning :whistle:

Whoops i should have been running at 3.55 per k. Whoops, i see your point now.
:noway:

***TheEd*** · 18-09-2009, 04:29 PM

well you were comfy at 4 minutes pr k so that is progress

TheEd