10K Training Plans

[glenn10]

Had to give it a little bit more today than I was expecting, as the entire inside lane of the track was flooded, and the wind on the back straight was not particularly helpful. Adapted the plan a bit and aimed to do each cycle between 3:55/KM and 4:05/KM, and decided against giving the last 2K anything any faster as felt that I'd done enough to run as fast as I did against the wind.

Another 31 seconds sliced off the 10K time... And an amazing 1:42 improvement in just six weeks... I'd say we're in good shape :jester:

FIRST CYCLE - 4:10 - 4:20 PER KM
Repetition - Time (pace/km) - Average Heart Rate
1 - 8:06 (4:03) - 194 BPM
Rest - 128 BPM
2 - 8:18 (4:09) - 194 BPM
Rest - 133 BPM
3 - 8:23 (4:12) - 195 BPM
Rest - 146 BPM
4 - 8:32 (4:16) - 196 BPM
Rest - 152 BPM
5 - 8:28 (4:14) - 198 BPM

SECOND CYCLE - 4:00 - 4:10 PER KM
Repetition - Time (pace/km) - Average Heart Rate
1 - 8:01 (4:00) - 198 BPM
Rest - 133 BPM
2 - 8:03 (4:01) - 199 BPM
Rest - 138 BPM
3 - 8:08 (4:04) - 199 BPM
Rest - 146 BPM
4 - 8:09 (4:04) - 199 BPM
Rest - 148 BPM
5 - 8:15 (4:07) - 197 BPM

THIRD CYCLE - 3:55 - 4:05 PER KM
Repetition - Time (pace/km) - Average Heart Rate
1 - 7:52 (3:56) - 199 BPM
Rest - 129 BPM
2 - 7:58 (3:59) - 202 BPM
Rest - 146 BPM
3 - 8:03 (4:02) - 202 BPM
Rest - 148 BPM
4 - 8:06 (4:03) - 201 BPM
Rest - 152 BPM
5 - 8:06 (4:03) - 202 BPM

Total
Week 1 - 41:47
Week 2 - 40:36 [-1:11]
Week 3 - 40:05 [-0:31]