Improving 10k training with advice

[martz]

Hi Ed,

I’m good physically, no injuries so far except my pace didn’t go too well. I’m planning to try and run 5km sub-22:30 before the end of the year as well as able to run half-marathon distance. I was going to ask if it’s a good time to start a cycle and what would be a realistic pace training for 1km, 2km and fartlek training however, I have trouble accessing this forum. I decided to start a 10k sub-45 min cycle instead. However, during my 4x2km interval at 4:35/km, I felt fine on first set, however, on second set I start feel really uncomfortable and my pace dropped significantly. I gave up in the middle of my third set, I didn’t feel too exhausted though. Somehow, my confidence is not there. My confidence level probably at the lowest since I recovered from ITB friction syndrome 4 or 5 months ago. I decided to stop doing this cycle and wait until this forum is accessible. Also, I did 5km paced run just to see how much fitness I have lost. Turns out I’m 5-10 sec/km slower than I was 2 months ago with similar average heart rate which I mention on the quote below. My main plan right now be able run 5km in 22:30 or under, however, my confidence in my running is very low and I don’t know what would be a right training pace for me at this stage during the cycle.

Martz

PS: This is my 4x2km interval when I was at my best.

Here is my workout of the week:
16th October - 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:19| 4:40 | 149 | 66 | 163
Rest| - | - | 131 | 104 | 163
2 |9:10| 4:35 | 167 | 104 | 177
Rest| - | - | 148 | 120 | 173
3 |9:07| 4:33 | 172 | 120| 182
Rest| - | - | 153 | 131 | 182
4 |9:06| 4:33 | 176 | 131 | 185
Temperature - 14C