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Álvaro Ramírez

25 October 2015 Training for under 50 min 10k run

Not much training time for an under 50 minute 10k run, but here's an attempt (based on time-to-run's sub-50):

Mon Tue Wed Thu Fri Sat Sun
Oct 26 Oct 27 Oct 28 Oct 29 Oct 30 Oct 31 Nov 1
    60 min 30 min 2k @ 4.55/k rest 105 min
        2 min rest    
      (repeat x 3)    
Nov 2 Nov 3 Nov 4 Nov 5 Nov 6 Nov 7 Nov 8
30 min 30 min 1k @ 4.50/k 30 min 30 min rest 5k @ 4.55/k
    90 sec rest        
    (repeat x 5)        
Nov 9 Nov 10 Nov 11 Nov 12 Nov 13 Nov 14 Nov 15
10k easy 30 min 1k @ 4.55/k 30 min 30 min rest race day
    1 min easy        
    (repeat x 3)