Working towards my first sub 45 10K

[johanbakx]

Hi Johan, straight into Week 3 of the Build Up schedule and we work off the feedback

all looking OK despite

onwards

TheEd

Hi TheEd,

finished my 3rd day of week 3 just now. There are only slow paced runs in my schedule now, but I definitely feel like I've reached another level. The hilly run and the 1hr easy with 15m at 65% felt really easy (see previous post) and today I felt really, really good.

Sunday 21/7, day 17, 1hr easy
As mentioned I felt really good. I had to pace myself to keep the pace relaxed, and I felt better as the run went on. In fact the last 15 minutes I felt like I was flying, and very controlled. I could have gone on much longer, but didn't want to deviate too much from the schedule. When I came across some short climbs, I was able to speed up and then falling easily back to my normal pace again. 

1st 5k 27:26 (5:29)
2nd 5k 26:50 (5:21)
Last 2.51k (5:16)

Total 67:30, 12.51k at 5:24

I know you warned me that the next cycle after build-up will be tough, however I can't wait for the first paced training 

But first, tomorrow day 18, 5x8m at 75%. Let me know if we should do a 4k time trial on day 19, or something else.



Johan