Working towards my first sub 45 10K

[johanbakx]

Hi Ed,

Had a very pleasing session! Went for 23:10 and ended up finishing in 22:35. After a good warm-up I ran the 5k. Here are my splits:

4:29 (whoops, I thought. Slowed down just a bit for the 2nd K, but then ended up quite easily maintaining this pace)
4:35
4:30
4:33
4:27

A demanding pace certainly, but I felt very much in control, which was the most pleasing about this session. I must say I am pretty amazed by this pace. My fastest 5k in training to date. Very confident about this schedule and I only started 2 weeks ago! í*½í¸„

Thanks for the link, too. The biggest difference with when I was making my own schedules is that I only did (semi) paced runs and intervals. Got me pretty good results, but now I feel I can improve quite a bit more!

I’ll take a rest day tomorrow, then continue with day 13, 1 hr easy.

Day 15 is ‘start with 3x5m 10k pace’. Is it just that?

Thanks already, Johan