10K Training Plans

[glenn10]

6 x 1k should be moved to Tuesday .. let me know how the 2k session goes

will balance the rest after that

Chat soon

TheEd

Have fixed - how do the sessions below look? What should the pace for Tuesdays 1Ks be?

Todays 5 x 2K was interesting - I felt very good for the first 3, but then started to tire on 4 and 5, which I was quite surprised about at that pace and that I only felt I was running at about 90%! Feeling better than I normally would expect to following this sort of session though, which is a good improvement!

Run is here: http://nikeplus.nike.com/plus/activity/r...n_ref_map=

Repetition - Time (pace/km) - Average Heart Rate
1 - 8:06 (4:03) - 194 BPM
Rest - 128 BPM
2 - 8:18 (4:09) - 194 BPM
Rest - 133 BPM
3 - 8:23 (4:12) - 195 BPM
Rest - 146 BPM
4 - 8:32 (4:16) - 196 BPM
Rest - 152 BPM
5 - 8:28 (4:14) - 198 BPM

Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running
29th start with 6x1k R60 Pace TBC
30th easy day of 10k running – relaxed
31st easy day of 60min running
1st easy day of 1hr running
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K