12-01-2009, 02:53 PM
sorry, im replying to myself lol
Im gonna post the programme thats on here for the sub 50min 10km with my adaptations (to suit my lifestyle) on the notes column...this training plan wont be happening for another few weeks anyway till my physio gives me the go-ahead
Training Program towards a sub 50 minute 10K
Day Session Your Comments Effort
01 60 to 70min easy distance (mon) treadmill run 60-70mins
02 30min easy run (tues) 30min easy run
03 start with 3x2k R90-2min 9min 50 (4.55 per k) (wed) <-same
04 Rest (thurs) rest
05 longest run - 'time on feet' up to 1Hr 45min (fri) Long Run
06 easy day of 30min running (sat)swim-helps with injuries
07 easy day of 30min running (sun) (hike 6-8hrs mountain)
08 start with 5x1k R60 - 90 4min 45 to 4min50 L (mon) easy 30min
09 easy day of 30min running (tues) interval or fartlek
10 easy day of 30min running (wed) 30min easy
11 Rest (thurs) rest
12 5K paced run - aim sub 25min 5k (fri) 5km paced
13 10k easy run (sat) 10km easy
14 easy day of 30min running (sun) (hike)
15 start with 3 x 5min @ 10k pace with 1min easy F (mon) 30min easy
16 easy day of 30min running (tues) interval or fartlek
17 easy day of 30min running (wed) 30min easy
18 Rest (thurs) rest
19 Race day up to 15K (fri)
* easy recovery after race. 20 - 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min
Im gonna post the programme thats on here for the sub 50min 10km with my adaptations (to suit my lifestyle) on the notes column...this training plan wont be happening for another few weeks anyway till my physio gives me the go-ahead
Training Program towards a sub 50 minute 10K
Day Session Your Comments Effort
01 60 to 70min easy distance (mon) treadmill run 60-70mins
02 30min easy run (tues) 30min easy run
03 start with 3x2k R90-2min 9min 50 (4.55 per k) (wed) <-same
04 Rest (thurs) rest
05 longest run - 'time on feet' up to 1Hr 45min (fri) Long Run
06 easy day of 30min running (sat)swim-helps with injuries
07 easy day of 30min running (sun) (hike 6-8hrs mountain)
08 start with 5x1k R60 - 90 4min 45 to 4min50 L (mon) easy 30min
09 easy day of 30min running (tues) interval or fartlek
10 easy day of 30min running (wed) 30min easy
11 Rest (thurs) rest
12 5K paced run - aim sub 25min 5k (fri) 5km paced
13 10k easy run (sat) 10km easy
14 easy day of 30min running (sun) (hike)
15 start with 3 x 5min @ 10k pace with 1min easy F (mon) 30min easy
16 easy day of 30min running (tues) interval or fartlek
17 easy day of 30min running (wed) 30min easy
18 Rest (thurs) rest
19 Race day up to 15K (fri)
* easy recovery after race. 20 - 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min