Improving 5k and 10k pace

[adamoliver]

Thought I'd do a 4k time trial to see how my times compared with 2 months ago. I'm quite happy with the result. I've taken 2mins 3seconds off my time

19:19

Splits:
4:30
4:50
5:03
4:54

[TheEd]

quite something adam, how is the training progressing

from the time-trial feedback, it shows that with a little more stamina you should maintain a pace close to what you start off with (your first 2km)

on we go

TheEd

[adamoliver]

Hi Ed,

I am currently working on the sub 50 minute 10k program with a few modifications to allow for more days rest. I'm aiming for about 5 days of running per week rather than 6 days. Days that I'm resting are going to be days which would normally be easy 30 min runs so that I don't miss out on more of the harder sessions.

On day 5 I managed my longest run so far which was 17.74k (11 miles) in 1hr 45mins. A pretty comfortable pace but my legs were finished after it! I also completed days 6,7 and 8 but after the 8th day my legs needed a rest so took day 9 off. On day 12 I set a new PR for 5k - 23:56

What do you think of my plan for days off? Make sense?

[TheEd]

this should be fine

the core of the program is between Day 3 to Day 8 and during those days, the 2k, Long Run and 1k session are most important

let me know how everything progresses

TheEd

[TheEd]

How is the progression Adam?

onwards?

TheEd