Improving 10k with regular training

[MMS]

Hi TheEd,

I did the 4k time-trial last Friday and was very surprised with my result: 16:52. I did the best I could for this distance and didn’t believe I could go this fast after each km until I finished it. After 3 months of very poor or no training it was a great achievement, right?

For this first cycle I should go easier and let my body readapt to training. So, what do you suggest?

By the way: I’m back to my night runs, for now. Maybe in the future I’ll reconsider morning runs again.

Here’s the splits:

Aug 12th - 4k time-trial
Night Run
Temp: 21C

Km|time|AHR
01|04:14|166
02|04:12|187
03|04:14|188
04|04:12|189
04|16:52|183

Reached my current limit. Very pleased could keep a constant pace all the way. :great:

Cheers

MMS