10K Training Plans

[glenn10]

So, just thought I'd update with how this run through the cycle is going overall.

The 5x2 session felt really good - and nearly had it down to 4:00/KM. Gained 1 minute 11 seconds from when I did the session three weeks ago (40:36 vs 41:47); which means I should be able to go sub 40 on the 'important' cycle before the Half Marathon next time round...

Additionally, made my 2 hour run slightly longer (23KMs), as this will likely be the longest run before I hit the Half Marathon in five weeks time... Again, fastest mile was the last mile...

Am thinking between 3:50 and 4:00 for the 1K's on Tuesday - how does that sound?

Sub 40 10K - Second Cycle
12th 60 to 70min easy distance - 6.1 miles - 67:25 (11:03/mile) - 149BPM
13th 60min easy run - 5.1 miles - 56:56 (11:02/mile) - 147 BPM
14th 5x2k R90 - 8:01, 8:03, 8:08, 8:09, 8:15 - 187 BPM
15th Rest
16th longest run – 13.6 miles - 2:22:53 (10:25/mile) - 161 BPM
17th easy day of 60min running - 59:53 (10:36/mile) - 144 BPM
18th easy day of 10k running – relaxed
19th start with 6x1k R60 Pace TBC
20th easy day of 60min running
21st easy day of 1hr running
22nd Rest
23rd 5K paced run – Pace TBC
24th 1hr easy run
25th easy day of 60min running
26th start with 10 x 400m R 60 Pace TBC
27th easy day of 60min running
28th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
1st Rest
2nd Race day up to 15K