Building back my base + 10k training program

[admin]

Hello

Ok, so I did the 1k laps session (6 laps), here it is:

4:25, HR up to 171, rest 70 secs, HR dropped to 119.
4:17, HR 178, r. 80, HR 124.
4:14, HR 179, r. 80, HR 130.
4:22, HR 181, r. 80, HR 130.
4:18, HR 182, r. 80, HR 133.
4:08, HR 185, r. 80, HR 127.

Is my Heart Rate slow in dropping? How do I improve this?
What's my aim for the 5k paced run?

Cheers,
Johnathan.

OK .. your high pulse and quick times show your natural ability and your HR during the 1min shows your state of fitness

pushing too hard too soon will lead to breakdown

when you ran 4.25 you got below 120 bpm during the rest, however this was the first one

please take heed about going too hard too soon

as it certainly shows your level during the rest pulse

for the 5k run 23 min paced run monitoring your heart rate, don't go faster than 23min for now

you will achieve your times in June if you don't breakdown, ie.. colds or niggly injuries

try to take it easy, you have the natural ability to get to your goals

Cheers

TheED
ps.. I take I should add 10 yrs on to age