10k progression running 3-4 times a week

[Punkthor]

July: 19th: Rest

July 20th: Easy 60 min

July 21st: Easy 30 min

July 22nd: 4x2k with 90-120 sec rest. Hot weather and full sun. This workout was hard, especially after the second lap I struggled to keep up the pace. Anyway, I pulled through

Lap 1: 2 km @ 4.33/km. Avg. HR: 164. Max HR: 175

90 sec rest. HR drop to 120.

Lap 2: 2 km @ 4.33/km. Avg. HR: 169. Max HR: 175

2 min rest. HR drop to 120.

Lap 3: 2 km @ 4.34/km. Avg. HR: 170. Max HR: 177

2 min rest. HR drop to 130.

Lap 4: 2 km @ 4.33/km. Avg. HR: 170. Max HR: 175