30-03-2013, 07:02 PM
Well I thought I will just go with the program and will see after the first race. I know I can run under 45 but I don't know how much under 
I did first few days of training, so here are the results:
1. 65:51 easy distance (11.28 km) av.pace: 5:49, av.HR: 152 bpm.
2. 30:37 easy distance (5.42 km) av.pace: 5:51, av.HR: 148 bpm.
3. Intervals: 4 x 2k with 2min rest (10min warm-up and cool down):
1 -> 8:40.7 (4:20), 176 bpm;
2 -> 8:48.7 (4:24), 179 bpm;
3 -> 8:51.4 (4:26), 180 bpm;
4 -> 8:55.2 (4:28), 179 bpm.
All intervals had one significant hill about 500-600m long (and downhill too) and one smaller one.
4. Rest -> stretching.
5. Negative split long run 1Hr 30min - 16.25 km:
First 5k -> 29:31 (5:54), 155 bpm;
Middle 5k -> 28:48 (5:45), 159 bpm;
Last 6.25k -> 31:42 (5:04), 169 bpm; finished with 4:50 pace.
That's it for now.
I did first few days of training, so here are the results:
1. 65:51 easy distance (11.28 km) av.pace: 5:49, av.HR: 152 bpm.
2. 30:37 easy distance (5.42 km) av.pace: 5:51, av.HR: 148 bpm.
3. Intervals: 4 x 2k with 2min rest (10min warm-up and cool down):
1 -> 8:40.7 (4:20), 176 bpm;
2 -> 8:48.7 (4:24), 179 bpm;
3 -> 8:51.4 (4:26), 180 bpm;
4 -> 8:55.2 (4:28), 179 bpm.
All intervals had one significant hill about 500-600m long (and downhill too) and one smaller one.
4. Rest -> stretching.
5. Negative split long run 1Hr 30min - 16.25 km:
First 5k -> 29:31 (5:54), 155 bpm;
Middle 5k -> 28:48 (5:45), 159 bpm;
Last 6.25k -> 31:42 (5:04), 169 bpm; finished with 4:50 pace.
That's it for now.