Sub 50min 10k if possible?

[Jambo]

Hi Time to Run,
I have been running for a while now, completed lots of 10ks also done half marathons and marathons.
Run about 3/4 times a week.
My time for 10k usually range from 51-56 minutes, half marathon 2:02 and marathon 4:30 oh and 5k park runs 24-26 mins
Just never seem to be able to get under 50 for the 10k. I have a race on the 25th May.
Height 5'11 Weight 92kg.

Training regime at the moment consists of 50-75 miles per month. Do my 10k runs on a little trail loop I've found usually takes me 55 minutes. Do my fartlek and inclines sessions on my dreadmill.

Your input is most welcome and I would like to start a 10k program. Also would the time trails be ok on the treadmill, also have a garmin monitor with a Hr strap plays up sometimes.

Cheers

Jambo

[TheEd]

Hi Jambo and welcome to the forums

you may get results from the 1st cycle and you may not, but you will get a lot of feedback and knowledge gained before the 25th May race

are you able to put a 4k time-trial in on the weekend and then we can start with day 1 next Tuesday

treadmills can be used for the test

if you get the garmin to work then any feedback would be great

over to you

TheEd

[Jambo]

Hi TheEd,

Thank you for the welcome.
I have just done a 12k steady run yesterday, so got a recovery run today/tomorrow so I will do the 4k time trial on Saturday I think.
I will be in touch with results and will try to get HR monitor working? Garmin works fine.

Thanks

Jamie.

[Jambo]

Hi TheEd,

As part of my 4k time trial could I just do a local 5K Park run, and get the splits off my garmin?

[Jambo]

Hi TheEd,

Here are my times for 4k time trial.
1k 4:35
2k 4:39
3k 4:45
4k 4:39
Average Heart Rate 155bpm.
All done on treadmill and with Garmin Footpod.

Let me know what you think, and what's next?

[TheEd]

Hi Jambo, now that you have the 4k time-trial

look at this post: 10k Training Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

and see if you able to work out your pace for the 2k session

you will start with the sub 50 minute 10k Training Program

http://www.time-to-run.com/training/10k/sub50.htm

use that schedule for your structure and adapt the pace times accordingly

over to you

Day 1 Tuesday . Thurs 2k session

TheEd

[Jambo]

Hi TheEd,

Day one complete, ran for 60 mins and covered 10.8k at a nice and easy pace.
Average pace 5:35 per km.
Going to do an easy 30 min run tomorrow as shown on schedule and then Thursday for the big one.

Thanks

Jambo

[Jambo]

Hi TheEd,

Done the 30 minutes at easy pace today.

30.05 minutes
5.7 km
5.17 km pace
122 Hr average

Got the 3 x 2km runs tomorrow.

Let you know how I get on!

cheers.

[TheEd]

and now for the 2k feedback



TheEd

[Jambo]

Hi TheEd,

Here is the feedback.

1k warmup nice and easy.

2k session with 90s-2mins rest

1k 4:54
2k 4:51
rest
1k 4:47
2k 4:52
rest
1k 4:46
2k 4:47

Average Hr 133bpm
Max Hr 157bpm
Rests average hr 105bpm

All felt pretty good but the last 2k was a bit of a push to keep the pace. Heart seemed nice and steady throughout and rest / recovery seemed good.

May just do a couple of km tonight as a leg loosener at say 5:30/5:40 pace, would that be ok.

Let me know your thought?


Regards

Jambo