Revisiting the 10k programs again

[wookie]

Hi wookie, for race day .. we don't recommend doing a 10k on your own .. if you able to run the 10k with others then great .. if you not able to organise others then 4 to 8k on your own is best

enjoy your holiday and run when you can

enjoy TheEd

Whoops, I did the 8km first cycle through, was planning on 9 the second (missed race day) and mentioned 9 for this one but didn't notice anything say to not.

Regardless, August 15th time came it at 9kms 41:17 for a 4:35 pace and an AHR of 169 BPM.

I'll drop back to 8.0kms for next once.

I ran once on vacation, 5.6kms, 50 minutes, 7:00km pace, last Wednesday. Thinking I start the program today? Or tomorrow maybe. Might do a 40 minute run today and start the program tomorrow. Was in the car for 8 hours yesterday and the thought of 60-70 today and the 4x2km in two days make me cringe.

Will update accordingly.

Thanks!

Took the day off, still a bit sore from the long sitting in the car.

Ran 45 minutes today, leisurely 6:30 min pace.

Planning to start cycle 4 tomorrow.

Given my 9km performance what should I be doing my 6x1km, 4x2km and 5km paces at?

Thanks!