Sub 45 10K......on the right track?

[TheEd]

that would be the plan .. there may be a little time lost on the hills but don't expend all your energy on the hills

the real racing begins at 8km

that is when you have to apply all you have learnt from doing the 2000m session

TheEd

[Mark46750]

My 60 minute run turned out to be more than it probably should have. I started out at an easy pace for the first mile, about 8 minutes. Then I picked it up and stuck with that pace for a while. Before I knew it I had run 5k in about 22:00. I stuck with it because I was feeling good. I finished 10k in 43:45. I finished with a cool down jog for 10 minutes.

So I went just over 60 minutes but I also did a sub 45:00 10k within that. I know that was too fast for a training run but what should I do to recover before my race on Sunday now?

[TheEd]

you fortunate that there is not much to be done this week

run the next couple of days easy 30 minutes .. be disciplined or else your race on the weekend will not be a pleasant one

Keep it relaxed

TheEd
ps.. we chat towards Wednesday regarding the last few days before the race

[Mark46750]

I rested yesterday because I was not feeling well. Today I did an easy 30 minutes at 4:52/k pace. I feel great today.

[TheEd]

an easy 30 minutes tomorrow and then we can try a little fartek session on Friday

Rest Saturday then race

Cheers

TheEd

[Mark46750]

Another easy 30 today and I am feeling good. What's in store for tomorrow?

[TheEd]

warm up 10 minutes then

6 x 1 minute fast @ 10k race pace

with 1 minute easy between each 1 min fast burst

please ask for clarity if necessary

cheers

TheEd

[Mark46750]

I did the fartlek session today. Now I'm ready to race. Thanks for all of the assistance in my training. I'll let you know how it goes on Sunday.

Mark

[TheEd]

good luck and enjoy

[Mark46750]

Good news! I'll have to wait for the official time but I am sure I finished in less than 43:00. I started too fast. My first mile was 6:35. Then I settled in to a more comfortable pace of around 7:00/mile. I am very happy with the result. Thank you for the assistance in training.

Mark