sub 40 10 k. Please advise

***TheEd*** · 22-10-2009, 05:59 PM

This sounds good robbie

most happy for you

let's go slam that race

TheEd

robbie_1000 · 28-10-2009, 09:43 AM

I've moved the date of my sub 40 attempt to 22nd Nov. A flat course is the way forward Wink

Saturday just gone i failed an attempt to run 5k @ 3.45pk on the treadmill.
:mad:
Since then i've managed the recovery runs as expected but missed yesterdays long run completely.
I'll be out for a 30/40min easy run tonight then onto the 2ks tomorrow.
I think another round of the 2ks @ 3.55pk will be good going as i've only managed this once so far....

Sound ok Ed?

***TheEd*** · 28-10-2009, 01:11 PM

count a 3 week cycle back from the 22 Nov ..

and then for tomorrow consider the 2000's and then start a new cycle next week

How's that sound?

What time did you run for the 5k?

Cheers

TheEd

robbie_1000 · 28-10-2009, 04:50 PM

Sounds good ed, so day 1 will be the 4th of Nov.
I'll take on the 2ks at 3.55pk tomorrow rest fri as normal
an easy 30mins sat
easy 10k sun
maybe an easy 30mins mon with a rest tues ready for day 1 on the 4th.

I bombed out on the 5k about 19mins 20 i think. Rubbish.... I lost the plot again.. :noway:

Smile

***TheEd*** · 28-10-2009, 04:54 PM

you can do the weekend training of week 1 over the weekend and then day1 next week Tuesday

that should set you up again

Cheers

TheEd

robbie_1000 · 03-11-2009, 12:09 PM

Start day 1 tomorrow Cool

Race Day is the 22nd nov.
Glad i didn't prepare to run the 10k on sunday just gone as it was a wash out and way too windy! The front guy was a couple of minutes off pace also so would have struggled to get my time.:confused:

***TheEd*** · 03-11-2009, 12:15 PM

Robbie .. why not consider having a 5km burn out today or even a 4km time-trial

depending on weather conditions?

Cheers

TheEd

robbie_1000 · 04-11-2009, 03:08 PM

Day 01 today 60mins 10k easy on the treadmill Smile

robbie_1000 · 06-11-2009, 09:23 AM

day 2 30mins
day 3 5 x 2k @ 3.55pk on the treadmill.
I was all out on the 4th set but just told myself that i could do it. 1st k of the last set was a challenge 2nd k i could see the time ticking away in my favour and held onto it til the end again. yippee! Confused

urf:

robbie_1000 · 09-11-2009, 10:54 AM

I missed out day 5.... :noway:
Managed an easy 30mins in the freezing cold last night...
Relaxed 10k today Smile