sub 45min 10k plan

[anthonychan]

thx for your suggestion, as sometimes I need to practice badminton, i have difficulties in following the program day by day. but I would try my best to practice those important days.

today 2nd day. I take cycling as substitute of 30 min of easy run.
Night Bike:
kilometers20.50
minutes57:06
km/hr21.54

as the program is focused mainly on Day 3 to Day 8

you can take a no running day, and train every 2nd day

so if you run Day 3 . then 4 Rest or swim . Day 5 session . rest or swim then do Day 8

the main aim is to get the sessions Day 3 . 5 . 8

then we can juggle until you become more consistent

less is better until you adapt

TheEd