Build-up for 10k race and HR advice

[TheEd]

during this period consider every 2nd day so to give you sufficient recovery

Good luck with move

TheEd

[aistis]

Hello TheEd,

It's been 3.5 years since my last post (and PB for 5k). I am back into training now, done 10k programme two times and looking to run sub 21min 5k this Saturday. I wanted to ask is it better to completely rest for 2 days before the next iteration (starting with 60-70min run), or do one or two short jogs in between? I will try to beat 18:30 by the end of the summer!

Thanks,

Aistis

[TheEd]

you can rest however depending on level of fitness will determine whether you go for a light run

most trained athletes recover with a light run after a race however they have a higher level of fitness and the light run is known to assist the recovery

nice to have you back

TheEd

[aistis]

Hi,

Thanks, I think I would rather rest as my legs feel a bit tired now.
I have just done sub21 5k with approx lap splits:

Lap Time Avg HR
1 00:04:17 176
2 00:04:08 190
3 00:04:11 195
4 00:04:10 199
5 00:04:06 203

What would you recommend for 2k reps for next week?

Cheers,

Aistis