A program to run sub 40 min in 10K

[Palmer]

Since my 10K race in August 22 I have had 5 easy sessions, one tempo session and yesterday I ran the 5*2K session on a track. I deceided to skip this session last weak and had a tempo run instead just to make sure not to harm the calf. I have not had any problem with the calf after the race so I don't think I have to worry about it anymore. I deceided to run the 2K session instead the 1K session which was scheduled according to the program.

The plan was to run the last two laps faster to build confidence according to your earlier advice.

Lap; Time; GPS Dist.; Avg. pace; Avg HR; Max HR; Rest HR
1; 8:21; 2,07; 4:02; 166; 174; 121
2; 8:23; 2,05; 4:06; 167; 174; 128
3; 8:20; 2,04; 4:06; 170; 177; 128
4; 8:14; 2,04; 4:03; 173; 182; 139
5; 8:11; 2,04; 4:01; 176; 186;

I was happy with being able to run the two laps faster wish I was not able to do when I ran the session last time on July 23th. My HR figures are also now considerably lower which is a good sign.

On September 12 is a 10K race which I will take part in. Do you recommend following the program until the race which means having the session of day 10 tomorrow (easy day of 1hr running) and finish the program with the 10K race on day 19?

Any thoughts appreciated.

Arnie