Improving 10k with regular training

[MMS]

Hi TheEd, how are you? Hope you had a wonderful Christmas and New Year!

I´m ready to start a 10k program again. Over the past 15 weeks I kept running 1h easy 3 times and going for a 1h bike ride, so 4 sessions a week, 31-35km running/week and 27-30km/bike ride.

As usual, I ran a 4k time-trial (same course) this Saturday night and was really happy about it: 16:33. Here´s the splits:

Jan 5th - 4k time-trial
Temp:26C
Night Run

K|Time|AHR
01|04:08|N/A
02|04:13|N/A
03|04:08|N/A
04|04:04|N/A
Tot|16:33|N/A

As you can see, no HR data available. Since I was running easy without my HR monitor, just now I discovered it was broken (changed the battery but it didn´t work). I know it´s useful to keep track of improvement but until I get another one, I don´t mind not using it.

I was thinking of starting with sub45min program with 2k sessions at 4:20 and 1k sessions at 4:10. What say you?

It´s good to be back! :great:

Cheers.

MMS

PS: Wedding was awesome! Very happy being married!