10k training

[Stef4n]

Hi,
It's been over two years since my last post. Have been running from time to time, but nothing serious. Decided to pick up the program once again and I hope I can stick with it longer this time I have no races planned anytime soon (15k in December is my main focus), maybe I will try to find some when I've done a few cycles.

Here's what I've done so far:

Cycle 1

Monday June 1
60 min easy
Time: 1:00:03
Distance: 9.28
Av. Pace: 6:28
AHR: 161 BPM

Tuesday June 2
30 min easy
Time: 30:02
Distance: 4.65
Av. Pace: 6:27
AHR: 143 BPM

Wednesday June 3
3x2k R:90
Number | Pace | Avg HR | Max HR
1 | 4:45 | 176 | 188
Rest: HR down to 139
2 | 4:50 | 185 | 194
R: 144
3 | 4:44 | 190 | 198
R:152

Thursday June 4
Rest

Friday June 5
Long Run
Time: 1:28:34
Distance: 12.48
Av. Pace: 7:06
AHR: 148 BPM

Saturday June 6
30 min easy
Time: 31:10
Distance: 4.71
Av. Pace: 6:37
AHR: 153 BPM

Sunday June 7
40 min very easy
Time: 39:32
Distance: 4.62
Av. Pace: 8:34
AHR: 113 BPM

Monday June 8
5x1k, R:60

Number | Pace | Avg HR | Max HR
1 | 4:22 | 172 | 185
Rest: HR down to 147
2 | 4:18 | 179 | 192
R: 156
3 | 4:27 | 184 | 193
R:155
4 | 4:31 | 185 | 194
R:159
5 | 4:18 | 189 | 196
R:161

Tuesday June 9
Rest

Wednesday June 10
30 min easy
Time: 27:36
Distance: 4.44
Av. Pace: 6:13
AHR: 162 BPM


Up next: 5k paced tomorrow. Thinking of aiming at 4:40 min/km. The main difficulty will be not to turn it into a race and to keep the pace under control.

Feeling good and I look forward to the cycles again