Improving 10k training with advice

[martz]

Hi Ed,

In term of my confidence wise, it’s all tumbling down at the moment. Since my easy run pace is down by 10 - 15 sec/km in a space of 6 weeks and still getting worse which hasn’t help confidence at all. I'm definitely out of form as far as I concern. Might got something to do with lactate threshold. Anyway, I’ll start the cycle this again week and try and take the pace off during interval. Also, if I’m running more than 20km for long run this week, can I replace day 2 & 6 as rest instead of 30 min easy run?

23 December – 70 min easy distance
24 December – Rest
25 December – 4x2km interval with 90 sec rest @ 4:40 – 4:50/km
26 December – Rest
27 December – 22km long run
28 December – Rest

Martz