Improving 10k with regular training

[MMS]

Hi TheEd,

I had my foot looked and it's plantar fasciitis. I'm already taking care of it at the physio, but still not sure if I'll be able to race in 12 days. No running this week, only easy biking. Will keep you posted.


Here's what I've done so far this year.

from Jan - Feb: increased my weekly km from 25km to 45km (8weeks, 10% increase every week)

Then 3 cycles (only 2 time-trials / traveled on vacation)
1 easy week (45km @ 5'20" average)
1 cycle / 10k race PB
1 easy week (45km @ 5'20" average)
1 cycle / 5k time-trial PB
After this, ran 1h easy and then 40min easy when my foot started aching.

Cheers.

MMS