Going for sub 45

[Stef4n]

Thank you for the fast response :great:
I will get the right rhythm in my next cycle, or maybe I will take an extra rest day next week. This week it's more convenient for me to do my longest run on friday and the 6x1k on monday.

My longer distance runs are between 10-15k, so 1-1.5h of running. I also think it's a good idea to have a little more rest in-between the quality sessions. I will skip a few of the easy days for the time being.

Anyway, I did the 4x2k today, but I decided to lower the pace a bit. I went for a pace between 4.40-4.45 (I had a strong headwind the first 2k, so it was hard to keep even this pace).

So, here are the results of my first 3 training days:

Day 1.1
Distance | Time | Pace | Avg HR
11.01 | 1:03 | 5:43 | 158

Day 1.2
Distance | Time | Pace | Avg HR
6.00 | 36:00 | 6:00 | 141

4x2k R:120
Number | Time | Pace | Avg HR | Max HR
1 | 9:25 | 4:43 | 176 | 187
2 | 9:32 | 4:46 | 178 | 187
3 | 9:26 | 4:43 | 180 | 190
4 | 9:00 | 4:30 | 182 | 192
During the rests (I took a 2 min break), my HR drops to 125-130

Oh, and by the way, my first goal is to run a new PB on june 16th (10k race).

Cheers,

Stefan