Training towards a sub 45 minute 10K in a year

[pit75]

Hi Ed. Yesterday i did 3k time-trial as you suggested. I gave my best, but started too strong, so that's something I have to work on and learn how to pace myself at the beginning. Here are the results:

TIME // DIST // AVG PACE // AVG HR
12:20 // 3 km // 4:07 // 165 (max. HR 171)

TIME // AVG PACE // AVG HR
1. 200m - 0:44 // 3:41 // 143
2. 400m - 1:33 // 3:52 // 162
3. 400m - 1:36 // 4:00 // 167
4. 400m - 1:40 // 4:09 // 168
5. 400m - 1:41 // 4:12 // 167
6. 400m - 1:44 // 4:19 // 167
7. 400m - 1:44 // 4:19 // 168
8. 400m - 1:40 // 4:10 // 169