27-05-2015, 09:17 AM
I started the first cycle of the sub 50 minute 10K program on May 13, as my target 10K race is on May 31. I didn't do a 4K trial before starting (life got in the way), and it turned out that the interval paces were a bit too challenging.
3 x 2000 (target pace 9:50):
1: 9:41
2: 9:53
3: 10:05
5 x 1000 (target pace 4:45 - 4:50):
1: 4:41
2: 4:47
3: 4:50
4: 4:55
5: 4:56
3 x 5 min at 10K pace:
Lap Pace Avg HR Max HR Rest HR
1: 5:01 173 178 149
2: 4:53 176 183 152
3: 5:00 180 186 153
Clearly I'm not quite ready for sub 50 yet. I ran a very hilly 10K race at 52:15 last Sunday (instead of the 5K in the program) and will aim for 51:30 in the May 31 race which completes this cycle.
After May 31, I will do a 4K trial and adjust interval paces accordingly.
3 x 2000 (target pace 9:50):
1: 9:41
2: 9:53
3: 10:05
5 x 1000 (target pace 4:45 - 4:50):
1: 4:41
2: 4:47
3: 4:50
4: 4:55
5: 4:56
3 x 5 min at 10K pace:
Lap Pace Avg HR Max HR Rest HR
1: 5:01 173 178 149
2: 4:53 176 183 152
3: 5:00 180 186 153
Clearly I'm not quite ready for sub 50 yet. I ran a very hilly 10K race at 52:15 last Sunday (instead of the 5K in the program) and will aim for 51:30 in the May 31 race which completes this cycle.
After May 31, I will do a 4K trial and adjust interval paces accordingly.