10K Training to Improve Time

[graham]

Hi coach!
I did my 5K paced run today. It came out at 26 mins 3 secs. I was ok the first two laps averaging about 2 mins then I started losing about 2 secs per lap.

I am paying for some beer drinks last week end.

I am scheduled for easy 10K tomorrow.

My first 10k race since I got injured is on Sunday. You think I should take it easy and not focus on a sub 50 -- probably a 50 to 53 mins? Of course racing is often different -- there's adrenalin.

[TheEd]

take it as it comes graham, as you have nothing to lose

TheEd

[graham]

I did my easy 10K today. My time is 70 minutes or 7 minutes/km. Is that ok as an easy run or is it too slow?

I have Easy 30, Easy 30, and Rest day then Race Day on Sunday. Will update you probably Monday on how the race went. A 51, 52 or 53 I will be happy with. A sub 50 I will be ecstatic. )

Cheers!

[TheEd]

that is fine for where your level of development is, in your case we first have to get the runner to be consistent, once we achieve this without any complications the foundation has been laid

then we can focus on other elements

once you achieve sub 50 minutes for 10km you move to a new level

:yes: :jive:

enjoy

TheEd