10K Training Plans

[glenn10]

thanks Glenn .. will be interesting to see how the ParkRun goes

take your morning pulse before the run on Saturday when you wake up as well as weight

do enjoy

TheEd

Heart rate this morning was 45BPM, and weight (although not entirely sure how accurate these scales are) was 66KG.

Ended up not able to do the ParkRun as got home from work very late last night and wanted at least an 8 hour sleep due to quite a busy week. However, took it out on my hilly 5K course again, which translates as 5.41K on the flat, and knocked a big chunk off my course record, down to 21:21. I felt like I was running very close to the limit, but at no point felt like I couldn't keep up the pace. I'm not currently running with the heartrate monitor on, as I was feeling it was restricting my breathing and just wanted to 'run free' for a bit. Splits for each kilometer are below, very pleased about the overall time, and the fact that the first, third and fifth km's were all very strong. In fact, adding up the best time from each kilometer I'd run before today (4:04, 3:39, 4:06, 4:40, 4:46) only works out as 5 seconds faster! Very pleased at the consistency, and the improvement.

1 KM (33M downhill)
Week 1 - 4:06 183bpm
Week 2 - 4:16 182bpm
Week 3 - 4:14 187bpm
Week 4 - 4:04 185bpm
Week 5 - 3:54
2 KM (55M downhill)
Week 1 - 3:39 188bpm
Week 2 - 4:04 186bpm
Week 3 - 3:53 183bpm
Week 4 - 3:50 184bpm
Week 5 - 3:46
3 KM (24M downhill)
Week 1 - 4:08 188bpm
Week 2 - 4:13 187bpm
Week 3 - 4:06 188bpm
Week 4 - 4:10 189bpm
Week 5 - 4:04
4 KM (27M uphill)
Week 1 - 5:11 194bpm
Week 2 - 4:45 198bpm
Week 3 - 4:40 196bpm
Week 4 - 4:46 204bpm
Week 5 - 4:51
5 KM (37M uphill)
Week 1 - 5:08 195bpm
Week 2 - 4:59 204bpm
Week 3 - 4:46 206bpm
Week 4 - 5:00 209bpm
Week 5 - 4:47

Total
Week 1 - 22:12
Week 2 - 22:17 [+0:05]
Week 3 - 21:39 [-0:33]
Week 4 - 21:50 [+0:11]
Week 5 - 21:21 [-0:18]


Translates to 19:43 on the flat...
:yes: