the road to a sub 45 minute 10k

[TheEd]

if you can't make the long run on the weekend

don't try make it up

you have the 1k session coming

if you do get to run on the weekend then look at 140 bpm or 1 minute to 90 seconds slower per k than your 2k session pace if you are doing 90 minutes

1 minute slower than 2k session if running 1hr

if you are able, try to put a 20 minute run in over the weekend

and then continue as normal

have a great weekend

TheEd :p