10k sub 45 mins

[TheEd]

seems like you were able to finish strongly in your 5km paced with a 4.12 last 1km

this shows you are getting stronger and hopefully with a bit more consistency you will start edging closer towards the times you would like to achieve

One question though, what supplementary runs are you doing?

how often are you doing easy runs currently?

Cheers

TheEd

[Leroy]

Hi Ed

With the program I always make sure I do the timed / long runs on the correct days as per schedule. With some of the "easy" runs I have replaced with for example spin or say 5-a-side instead of fartlek. From a personal perspective I find this much easier to achieve than running on all days. I know this probably isn't the best idea to achieve 10k times. I do feel I am learning through this process, when to push, when to rest etc (well hopefully).

[TheEd]

good stuff the main aspect is enjoyment however as mentioned elsewhere the main sessions are placed within Day 3 to Day 8

so the 2k session .. long run .. the 1k session

thanks for the feedback

TheEd

[Leroy]

Thanks Ed

The 4 sessions I always make sure I do are the 2k's, long run, 1k's and 5k timed (excluding 10k). I've not expected the results I've had and therfore very pleased. As said before the learning is coming around recovery.

Cheers
Lee