10k sub38 with only 4runs/week

[emko]

Dear TheEd,
stats sent

[TheEd]

emko, try to monitor your am pulse for this week, so we able to establish what your average resting pulse is

from the graphs and stats, you race at a very high pulse level and it is quite impressive

my first impulsive response is that aerobic development needs to be improved.

What is the longest run you are currently doing? I would like for you to add a longer warm up aerobic run before sessions. WE may be able to improve things with simplicity

TheEd

[emko]

Dear TheEd,
I will monitor that pulse.
Longest distance was 16k, and around 15k it was 13x for last 3months.

You mean longer warm up run before quality runs e.g. 5x2k?

[emko]

Dear TheEd,
I checked my morning lovest pulse yesterday and today, which is 43PBM

[TheEd]

wow .. emko .. you have a great range

what running are you doing currently

TheEd

[emko]

Dear TheEd,
I am trying to do your 3weeks schedules, but now it a bit changed as some local races going around.
Hovever last thursday I done 5x2k@3:40 (very confidend over pace) and sunday I done 20k long slow run.

So your advice to improve my 10k further under 38min is just to make better warm ups as you mentioned in feed 42?

emko

[TheEd]

hi emko, we can try improving matters by adding easy runs up to 140 bpm (yes)

when is your next event

TheEd

[emko]

my next event is tomorrov 1.5. which is uncertified 5k race and then saturday 4.5. certified 10k, so another try.

[TheEd]

emko, how did things go?

TheEd

[emko]

Dear TheEd,
1.5. I done 5k in 3:34pace. (urban race, lot of sharp turns and windy)
And 10k last saturday only in 4:00min pace. But for this event was very hot - over 25. (tempo 3:45 kept only for first 5k, then struggled to the end. Last km uphill)
I want to continue with 3weeks schedule where easy runs will be below 140bpm. No races foreseen till end of june.