coming off base phase/when to up the pace.

[TheEd]

Hi Jon, if your pace for 150bpm is 4.30 per k, it could equate to a 35 minute 10k, then you can take into consideration the heat etc

however, you will be having paced runs, so that will allow for a higher heart beat

so

the easy run does have a purpose and there is no need to push the speed up

let's see how the 1k session goes

TheEd