10k race finish. next target?

[anthonychan]

finally run sub 45 after stick to the sub 45 program these months
last yr run 45.48
this yr run 44.10 in hk standard charter 10k
Data is as follow
km/Pace/Speed/HR
1 4:08 14.51 161
2 4:09 14.4 171
3 4:08 14.5 181
4 4:26 13.51 183
5 4:15 14.09 182
6 4:29 13.35 183
7 4:34 13.13 183
8 4:36 13.01 182
9 4:35 13.08 185
10 4:20 13.84 186

Can u suggest me a reasonable target in this yr?

[TheEd]

congrats anthony on the sub 45

what you can do is look at doing the sub 40 minute 10 schedule and for the first cycle we work together to achieve the needed pace

in the first cycle the intention would be to get used to extra amount of repetitions / intervals

so you do 5 x 2k but the pace we work on is more closely related to the 10k time recently run

are you willing / wanting to do this?

over to you

TheEd

[anthonychan]

congrats anthony on the sub 45

what you can do is look at doing the sub 40 minute 10 schedule and for the first cycle we work together to achieve the needed pace

in the first cycle the intention would be to get used to extra amount of repetitions / intervals

so you do 5 x 2k but the pace we work on is more closely related to the 10k time recently run

are you willing / wanting to do this?

over to you

TheEd

sounds interesting. but i have another 10k race on 31jan. So dont know how should i plan now.
my heart rate keeps at around 180 at last race. is it too high, showing that it is my max performance?

[TheEd]

don't change anything before the next race

simply approach the race with the process you are used to

enjoy

TheEd