Improving 10k training with advice

[martz]

9 February – 5km Easy Run (Treadmill, no incline)
Time – 0:26:21 (5:16/km)
AHR – 140 BPM
MHR – 150 BPM
Temperature – 18C

10 February – 6 x 1km interval with 60 sec rest
Set|Time|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:24 | 150 | 72 | 166
Rest|1:00| 145 | 126 | 163
2 | 4:23 | 164 | 126 | 177
Rest|1:00| 154 | 132 | 176
3 | 4:25 | 173 | 132 | 186
Rest|1:01| 164 | 141 | 185
4 | 4:29 | 180 | 141 | 193
Rest|1:01| 172 | 150 | 193
5 | 4:30 | 182 | 150 | 190
Rest|1:00| 171 | 148 | 188
6 | 4:19 | 183 | 148 | 194
Temperature - 22C

12 February – 18km Long Run
Time – 1:48:47 (6:03/km)
AHR – 149 BPM
MHR – 161 BPM
Temperature – 24C

14 February – 5km Paced Run
Km |Time |AHR
1 |04:44 |138
2 |04:45 |162
3 |04:48 |174
4 |04:46 |177
5 |04:44 |177
Time – 00:23:47 (4:45/km)
AHR – 166 BPM
Temperature – 21C

15 February – 10km Easy Run
Time – 0:59:46 (5:59/km)
AHR – 147 BPM
MHR – 160 BPM
Temperature – 22C

Hi Ed,

For my 6x1km interval, I lower my rest from 90 to 60 seconds and I find it more challenging than I expected. I was fine and under control the first 3 sets as I kept my pace at 4:25/km or slightly quicker. However, as I got to 4th set of the interval, my legs is heavy and the rest felt quite short to be able to keep up with the pace. However I’m happy that I manage to get through this workout. I got a feeling this may take time for my body to be well adjusted to shorter rest. Other than that, easy, long and paced run is going well at the moment. I’ll see if I can run 5km sub 22min in less than a week and I’m looking forward to it.

16 February – 30 min easy run
17 February – 3 x 5min @ 10k pace with 1min easy
18 February – 40 min easy
19 February – 40 min easy
20 February – Rest
21 February – 5km time trial

Martz