Improving 10k training with advice

[martz]

16 February – 5km Easy Run
Time – 0:28:40 (5:44/km)
AHR – 144 BPM
MHR – 160 BPM
Temperature – 22C

17 February - 3x5min Fartlek with 1 min Easy
Set|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:29 | 148 | 62 | 166
Easy|6:00| 160 | 154 | 166
2 | 4:29 | 172 | 155 | 180
Easy|5:48| 173 | 167 | 180
3 | 4:30 | 182 | 168 | 188
Easy|5:44| 178 | 173 | 184
Temperature - 24C

18 February – 7km Easy Run (Treadmill, no incline)
Time – 0:36:49 (5:16/km)
AHR – 145 BPM
MHR – 155 BPM
Temperature – 18C

19 February – 7km Easy Run
Time – 0:41:13 (5:53/km)
AHR – 146 BPM
MHR – 160 BPM
Temperature – 21C

21 February – 5km Time Trial
Km |Time |AHR
1 |04:15 |155
2 |04:24 |178
3 |04:32 |185
4 |04:37 |185
5 |04:27 |186
Time – 0:22:15 (4:27/km)
AHR – 178 BPM
MHR – 192 BPM
Cadence – 200 SPM
Temperature – 23C

Hi Ed,

I’m quite please to say that I have achieve a new PB time of 22:15 for 5km time trial and beat my previous best by 6 seconds set in September last year. I made a quick 2km dash in the beginning and felt really good. However, after 2km, my legs felt really heavy to the point I struggle to keep my pace quicker than 4:30/km. In the end, I just missed out on sub-22 min, hopefully with better luck for my next cycle. I have confirm that I got half-marathon on 17 May and my goal is to run sub-100 min. According to my fitness level, would I realistically be able to run half marathon at that time in less than three months? If it’s possible, what do I need to do to meet this goal?

Martz

24th September – 5km Time Trial
Km |Time |AHR
1 |04:26 |168
2 |04:30 |181
3 |04:32 |189
4 |04:33 |191
5 |04:20 |194
Time – 00:22:21
AHR – 185 BPM
Temperature – 13C