Training towards sub-45 minute 10k. But stuck at 55 minutes??

Training towards sub-45 minute 10k. But stuck at 55 minutes??

kkandler
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Posts: 20
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Joined: Feb 2010

#33

07-11-2010, 07:06 PM

Dear Sir,

Here is a revised 10k schedule for 5k training. Any comments or corrections are appreciated.

Best regards,

Kyle R. Kandler

Training Program towards a sub 20 minute 5K

01 60 min easy distance 6 miles
02 30min easy run 3 miles
03 start with 4x1k R90-2min (4.25 per k) T
04 Rest
05 longest run - 'time on feet' up to 1Hr 6 miles
06 easy day of 30min running 3 miles
07 easy day of 30min running 3 miles
08 start with 6x1k R60 - 90 4min 10 to 4min20 L
09 easy day of 30min running 3 miles
10 easy day of 30min running 3 miles
11 Rest
12 5K paced run - aim sub 20:00 5k
13 1Hr easy run 6 miles
14 easy day of 30min running 3 miles
15 start with 3 x 5min @ 5k pace with 1min easy F
16 easy day of 30min running 3 miles
17 easy day of 30min running 3 miles
18 Rest
19 Race day 5K
* easy recovery after race. 20 - 30min 2 miles
** 2nd easy day after race. 30min 2 miles
*** final easy run after race. 30min 2 miles

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Messages In This Thread

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 28-02-2010, 12:05 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 28-02-2010, 12:10 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 01-03-2010, 07:03 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 02-03-2010, 02:53 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 02-03-2010, 02:55 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 02-03-2010, 12:34 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 03-03-2010, 07:43 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 03-03-2010, 10:16 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 04-03-2010, 07:17 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 06-03-2010, 07:36 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 06-03-2010, 07:50 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 08-03-2010, 06:06 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 08-03-2010, 07:19 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 08-03-2010, 11:27 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 09-03-2010, 07:30 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 09-03-2010, 09:12 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 12-03-2010, 06:17 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 12-03-2010, 12:04 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 13-03-2010, 01:25 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 13-03-2010, 10:51 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 14-03-2010, 12:17 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 14-03-2010, 08:08 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 17-03-2010, 03:15 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 17-03-2010, 05:54 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 17-03-2010, 01:04 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 19-03-2010, 11:37 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 20-03-2010, 07:40 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 23-05-2010, 08:07 AM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 23-05-2010, 03:33 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 06-11-2010, 06:45 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 06-11-2010, 07:30 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 07-11-2010, 04:42 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by kkandler - 07-11-2010, 07:06 PM

Training towards sub-45 minute 10k. But stuck at 55 minutes?? - by TheEd - 07-11-2010, 07:27 PM

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