Improving 10k with regular training

[TheEd]

Sorry MMS

your training has been too closely associated to someone else's training based in the Trinidad got you 2 mixed up

apologies

continue as you are but don't increase the pace too much for this cycle aim to work on the long runs and recovery runs

so if you on a longer run then look to increase the HR on those runs by 5 to 10 bpm with the speed (2000 - 1000's) pace staying more or less the same

then this brings the overall program to a new level so that when you increase the quality session speed you get the overall program benefit

Please ask questions for a better understanding of this

TheEd