Improving 10k with regular training

[MMS]

Hi TheEd

Now I´m back wearing the HR monitor but I´m not looking at the numbers during my sessions, only after it at home when I upload the data.

The easy runs are close to 5’35” and 145bpm, 1h last Thu and 1h yesterday.

On Saturday had my 5k paced run at 4’04”/km and felt not satisfied with it because I was struggling more than I had to during the 5th km if I want a 10K in 40’40”. Let´s look at the numbers.

Jul 27 th – 5k paced run
Night Run – 15C

KM|Time|AHR
01|04:04|160
02|04:06|178
03|04:05|179
04|04:03|181
05|04:03|184
Tot|20:21|176

It was a bit windy that night but not enough to slow me down significantly. It looks like that 20’20” for the first 5K was faster than I could deliver that night and maybe a better approach for the 10k race would be a slower start, first 5k in 20’30”, keep this pace up to the 7th km and then see what´s left in the tank.

For tomorrow, instead of 400m session will do the 3x5min. Any suggestions?

How does it all sound?

Cheers.

MMS.