10K Training Plans

[glenn10]

Will do Ed!

Did my hilly 5K course again this week (an online tool has told me that due to the hills, this is actually equivilent to 5.41K on the flat); and was only 11 seconds slower than I was before the half marathon, which, seeing training has been quite interrupted for the past month is very positive; and my heartrate managing to hit 209BPM shows quite how hard I pushed this week...

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm
Week 3 - 4:14 187bpm
Week 4 - 4:04 185bpm
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm
Week 3 - 3:53 183bpm
Week 4 - 3:50 184bpm
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm
Week 3 - 4:06 188bpm
Week 4 - 4:10 189bpm
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm
Week 3 - 4:40 196bpm
Week 4 - 4:46 204bpm
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm
Week 3 - 4:46 206bpm
Week 4 - 5:00 209bpm

Total
Week 1 - 22:12
Week 2 - 22:17 [+0:05]
Week 3 - 21:39 [-0:33]
Week 4 - 21:50 [+0:11]