Improving 10k with regular training

[MMS]

Hi Coach,

had the 1000´s yesterday and everything went and it was really fun! No more complaints about speed work! :p

May 15th - Day 05
Morning Run
Time:90min
Dist:14Km @6:26/km
AHR:154
Temp:25C @ 9AM

May 16th - Day 06
Night Run
Time:30min
Dist:4,6Km @6:31/km
AHR:143
Temp:21C @ 7PM

May 17th - Day 07
Night Run
Time:30min
Dist:4,7Km @6:23/km
AHR:143
Temp:20C @ 8PM

May 18th - Day 08
Night Run
Temp:23C @ 8PM
6X1000

K|Time|AHR|RHT
1|04:23|167|157
1|04:22|174|164
1|04:15|176|167
1|04:15|179|170
1|04:11|179|169
1|04:12|181|172
6|25:38|176|167

During the 1000s I wanted to increase pace after 2 reps just to see if I coul handle it. I was hard, of course, but manageable. FYI: I ran 1K for the first rep, then I ran back to starting point for the next rep. This way, reps 1,3 and 5 are equal, the same with 2, 4 and 6.


My foot is fine and I still keep icing it after every run.
I plan to follow the schedule but not sure what to do this Friday, aiming the 10k race this Sunday. Perhaps 30min should be fine, right?

I´m still not sure what to do on the race day. I believe that 50min is a good starting point. I mean, after the 3rd Km I´ll have an idea if I can reach a sub 51, 50, 49, etc... No worried at all with PB.

Cheers.

MMS