Working towards my first sub 45 10K

[TheEd]

Hi Johan, as a rule of thumb before the advance of heart rate monitors with gps etc, we used to work on

1 minute slower per k taken from current 10k speed, so if running a 40 minute 10k currently your easy runs up and including 1hr would be 4 minutes + 1 minute = 5 minutes per k

for runs over 1hr .. 75 minutes to 90 minutes and further, we looked at 90 seconds added to current 10k time, so 5:30 per k

when gathering data from feedback, on average the pulse at that pace hovered around 140 bpm

164 bpm for an easy run is probably not what you looking for

provide feedback, as we have found that a person starting at 140bpm does get faster at that pulse as they develop on the program

hope this helps

TheEd