10K Training Plans

[glenn10]

Found the 6 x 1K session a bit harder today; mainly due to very strong wind taking it out of me! Ended up not pushing the final 2K for that reason - and managed to keep nice and consistent and very similar to the last session (7 seconds slower), despite the extra difficulty, but heart rate was lower for the first few, and higher for the last few so probably ran it about right!

FIRST CYCLE - 4:00 - 4:10
Repetition - Time - Average Heart Rate
1 - 3:56 - 188 BPM
Rest - 131 BPM
2 - 4:08 - 195 BPM
Rest - 144 BPM
3 - 4:04 - 197 BPM
Rest - 147 BPM
4 - 4:11 - 197 BPM
Rest - 151 BPM
5 - 4:23 - 196 BPM
Rest - 152 BPM
6 - 4:20 - 199 BPM
Total: 25:06

SECOND CYCLE - 3:50 - 4:00
Repetition - Time - Average Heart Rate
1 - 3:50 - 194 BPM
Rest - 150 BPM
2 - 3:49 - 199 BPM
Rest - 115 BPM
3 - 3:55 - 199 BPM
Rest - 148 BPM
4 - 3:56 - 201 BPM
Rest - 152 BPM
5 - 3:56 - 199 BPM
Rest - 153 BPM
6 - 3:59 - 200 BPM
Total: 23:25

THIRD CYCLE - 3:50 - 4:00
Repetition - Time - Average Heart Rate
1 - 3:53 - 189 BPM
Rest - 138 BPM
2 - 3:52 - 195 BPM
Rest - 133 BPM
3 - 3:54 - 199 BPM
Rest - 144 BPM
4 - 3:57 - 199 BPM
Rest - 148 BPM
5 - 3:59 - 200 BPM
Rest - 156 BPM
6 - 3:57 - 201 BPM
Total: 23:32

So, nearly into our final week, with just the 5K session this weekend at any speed and the 3 x 1 mile session next week to decide the pace. What is the aim of the 3 x 1 mile session, presuming it's quite an easy session with the race 5 days later?