10K Training Plans

[glenn10]

Went a little too easy on the 5K today - lost 10 seconds on the first lap due to the wind, and the track being very slippery on the back straight; and then in my head just heard you telling me not to leave all my speed on the track! Finished with an easy 20:25 - impressed that I effectively ran this at my 10K PB time and didn't hit maximum heart rate at any point!

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 - 5.65 miles - 59:53 (10:36/mile) - 144 BPM
18th easy day of 10k running – 5.15 miles - 57:43 (11:11/mile) - 138 BPM
19th start with 6x1k R60 -3:50, 3:49, 3:55, 3:56, 3:56, 3:59 - 187 BPM
20th easy day of 60min running - 5.14 miles - 58:16 (11:19/mile) - 142 BPM
21st easy day of 1hr running - 5.17 miles - 57:55 (11:12/mile) - 141 BPM
22nd Rest
23rd 5K paced run – 20:25 (6:34/mile) - 191 BPM
24th 1hr easy run
25th easy day of 60min running
26th start with 10 x 400m R 60 1:26
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