Training towards a sub 45 minute 10K in a year

[pit75]

This week, after more than 2 months of "covid" restrictions, we are able to continue with recreational soccer "practice" (6+1 on grass), so I replaced my Wednesday ligh run with playing soccer. We are a mix off young an old (light running, few sprint, beer or two after practice ...) and I didn't try to hard as I knew I have hard session planed for today.

So, today I completed my first 3x2000 session and here are the results:

10 minutes warm-up // 3 x session with 2 min rest // 10 minutes cool-down

1. round:
TIME // AVG PACE (min/km) // AVG HR
9:27 // 4:44 // 159
LAPS
1:53,5 // 4:44 // 159
1:53,2 // 4:43 // 153
1:53,2 // 4:43 // 159
1:53,7 // 4:44 // 161
1:53,8 // 4:44 // 162

2. round:
TIME // AVG PACE (min/km) // AVG HR
9:30 // 4:45 // 158
LAPS
1:52,5 // 4:41 // 149
1:56,0 // 4:50 // 158
1:54,4 // 4:46 // 160
1:54,0 // 4:45 // 161
1:53,5 // 4:44 // 162

3. round:
TIME // AVG PACE (min/km) // AVG HR
9:14 // 4:37 // 161
LAPS
1:51,8 // 4:40 // 150
1:52,9 // 4:42 // 162
1:55,0 // 4:47 // 164
1:50,9 // 4:37 // 164
1:43,4 // 4:19 // 167

I would estimate my effort around 8/10. I will post my progress after 5 x 1km interval session.