Keep 4m30s for 1KM for 10KM

chanman100

Quite hard to do it
I can ~ 4m30s for 1st several KMs, then drop to 4m40s to 4m50s for final 6-7KMs.

chanman100

原帖由 Ning 於 2009-12-5 10:30 發表

                               
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For my own, I try (3:30 for 800m with 400 relax run) x 10. This 3:30 is the target for my FM 3hours 30 min.

thks for your info.
then, is it something like

3:30 800m -> 3:00 400m -> 3:30 800m -> 3:00 400m -> 3:30 800m -> 3:00 400m -> ..... ?

sub330 for FM is strong man !!!

chanman100

原帖由 lewischan 於 2009-12-4 19:16 發表

                               
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ching, 你要經上練到 15-20km
這樣 10km 的速度才有保証

thks man, i start to run 15-18km at every weekend now, hope can improve my 10Km to <45min.