10K Training Plans

[glenn10]

Nothing constructive to add, apart from the fact that these babies (brought for the Half Marathon in March) arrived today...

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 - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running – 6.02 miles - 62:28 (10:22/mile) - 147 BPM
31st easy day of 60min running - 6.06 miles - 63:12 (10:26/mile) - 150 BPM
1st easy day of 60min running - 6.08 miles - 64:10 (10:33/mile) - 143 BPM
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