Improving 10k with regular training

[MMS]

Hi TheEd,

hope you're having a great holiday.

You mentioned slightly longer runs after 2 weeks of Build up, towards the half marathon. How would they be?

Here's my last runs:

Dec 21st - 1hr easy - Day 8
Morning Run

Time:60min
Dist:9,2K @ 6:31/km
AHR:152
Temp:24C


Dec 22nd - 1hr easy (last 15min 65% effort) - Day 9
Morning Run (felt incredible good this day)

Time:60min (45min @6:30/km -> 15min @6:00/km)
Dist:9,5K @ 6:19/km
AHR:146
Temp:21C

Dec 23rd - 1hr easy - Day 10
Morning Run

Time:60min
Dist:9,6K @ 6:15/km
AHR:149
Temp:21C

Dec 24th - 5x8min - Day 11
Morning Run (at the beach, sunny warm day, really tough)
Temp: 33C
Dist:8,2km

Time| AHR|Time|AHR
8min| 152|2min|153
8min|162|2min|161
8min|169|2min|168
8min|175|2min|169
8min|175|2min|176

Dec 25th - Off - Day 12

Dec 26th - 40-50min Hill Work - Day 13
Missed run, too much rain at the time I was available to run.

Dec 27th - 75min - Day 14
Morning Run (not as good as I wanted)

Time:75min
Dist:11,6K @ 6:28/km
AHR:155
Temp:23C

Week 2 finished, 1 Missed run, 48,1km done


Dec 28th - 1h easy - Day 15
Morning Run

Time:60min
Dist:9,4K @ 6:23/km
AHR:149
Temp:23C

Dec 29th - 1h easy (last 15min 65% effort) - Day 16
Morning Run

Time:60min (45min @6:30/km -> 15min @6:00/km)
Dist:9,5K @ 6:19/km
AHR:152
Temp:23C

Cheers

MMS