10K Training to Improve Time

[graham]

Hi. Thanks for the reminder post. I was able to start my training using the program on April 1 exactly for the Day 1 schedule. My training went as follows:

Day1
I enjoyed the first day of my training. My pace was about 2:50 to 3:00 mins per km. Is this slow or just right?

Day2
I did my 30 min easy run at the tread mill at my gym in the morning. My problem was I was forced to play badminton in the afternoon. I played for about 2 hours. I was worried because I had a quality training the next day.

Day3
My times were:
1st – 2K: 10:10
2nd – 2K: 10:15
3rd – 2K: 11:00

I felt some fatigue on my 3rd round. I was pointing to badminton game the day before. I am a bit disappointed with my times.

Day 4-6
I did not run at all as I had things to take care of the last 3 days.

Day 7
Since I wanted to catch up on my training, I ran the long run schedule today. Replacing the rest and easy runs with the days I missed training (Day 4-6) I ran in the treadmill for 1 hr 30 mins plus 5 mins cool down. (did not finish up to 1:45). I felt good because of my rest the past 3 days. I even tried increasing my butt kicks during the run.