07-07-2020, 09:22 AM
Hi there zugrina and welcome to the forums
first off .. keep the easy runs closer to 145 bpm to start with .. the 10k program focuses more towards quality and if you have the intention to run HM, then increase the long run in week 1 to 18km .. the focus of the program is Day 3 to Day 8 and thereafter recovering and preparing to run quicker by the end of week 3
from your 5k time you should be able to improve with a little work ..
will await further feedback and learn more accordingly
TheEd
ps.. will also chat further about heart rate and running pace
first off .. keep the easy runs closer to 145 bpm to start with .. the 10k program focuses more towards quality and if you have the intention to run HM, then increase the long run in week 1 to 18km .. the focus of the program is Day 3 to Day 8 and thereafter recovering and preparing to run quicker by the end of week 3
from your 5k time you should be able to improve with a little work ..
will await further feedback and learn more accordingly
TheEd
ps.. will also chat further about heart rate and running pace