10K Training Plans

[glenn10]

In the end, I didn't get to the track for the 4K time trial and instead had the third shot at my 5K hill course. Results speak for themselves really:

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm
Week 3 - 4:14 187bpm
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm
Week 3 - 3:53 183bpm
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm
Week 3 - 4:06 188bpm
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm
Week 3 - 4:40 196bpm
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm
Week 3 - 4:46 206bpm

Total
Week 1 - 22:12
Week 2 - 22:17 [+0:05] 1337
Week 3 - 21:39 [-0:33] 1299

38 seconds faster than three weeks ago over the same course... Which over the half marathon probably works out nearly 3 minutes faster... :wow:

The most amazing thing about this though was on week 1 I decided to go out as fast as possible, and then crash and burn. On week 2 I decided to go out easy, and then really hit the final hills hard. This week I decided to run it 'properly', and was only 2 seconds slower than if I took the best KM from week 1 and week 2 for each KM... That's how I now I have really kicked on!