What should i do next?

[niikp]

Hi Ed, certainly positives. A PB can only be a positive. So where do we stand?

4k Mar 2015 18:27 May 2015 16:57
5k Nov 2014 23:34 May 2015 21:56
10k Feb 2015 48:47 Jun 2015 47:35
Monthly kms Jul 2014 12km May 2015 125km

Vo2Max Nov 2014 39 Jun 2015 48
Waking HR Jan 2015 47 June 2015 42

In fact the only number going the wrong way is my weight, which was 165lbs in Nov and now is 171lbs, but I am not sure what that is, my waist is the same so it could be on my legs. I'll work on that through June.

What are my goals, well 10km 45:00 seems clear enough. My plan is to take my race days and run them at 4:30 till I can't sustain that pace, completing 10km come what may but always trying to sustain 4:30 for longer each time.

The next major goal would be 4km 16:00, that would be massive to achieve, with 16:40 being a closer stepping stone. So 4:10 pace. Also to run my next 4km on the track, so no GPS shenanigans.

I can run 10km faster than I ran yesterday, I know I have that in me. I'll look out for another race at 5-8-10km.

So I will go into Cycle 4. Today will be my easy 30, tomorrow easy 30, then Cycle 4 on wed. Target pace times will be (based on 16:57), so:

4x2 4:20 , 6x1 4:10, fartlek at 4:20, easy's at 142BPM, longs at 5:20(or below 148 depending on weather)

regards

Nik