Improving 10k training with advice

[martz]

29 December – 6 x 1km interval with 90 sec rest
Set|Time|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |4:36| 153 | 69 | 167
Rest| - | 134 | 113 | 160
2 |4:36| 157 | 113 | 173
Rest| - | 148 | 122 | 172
3 |4:35| 167 | 122 | 179
Rest| - | 150 | 125 | 177
4 |4:33| 172 | 125 | 183
Rest| - | 159 | 133 | 183
5 |4:33| 174 | 133 | 183
Rest| - | 154 | 132 | 179
6 |4:24| 178 | 132 | 187
Temperature - 24C

30 December – 10km Easy Run
Time – 1:10:01 (7:00/km)
AHR – 155 BPM
MHR – 176 BPM
Temperature – 32C

1 January – 5km Paced Run
Km |Time |AHR
1 |04:44 |150
2 |04:45 |174
3 |04:52 |181
4 |04:44 |186
5 |04:47 |184
Time – 00:23:52 (4:46/km)
AHR – 175 BPM
Temperature – 22C

4 January – 24km Long Run
Time – 2:36:22 (6:31/km)
AHR – 149 BPM
MHR – 166 BPM
Temperature – 26C

Hi Ed,

Hope you have a great New Year. As I did a 6x1km interval run, I seem to run very well. After I finish the interval, I realise I may still able to do 4:25/k but probably not worth risking not able to complete the workout. At least, for the first time in a while I have bit of confidence. However, my confidence didn’t last too long when I ran 10km easy run. It was a shocking hot humid day and even though I only barely jog, this workout didn’t feel anywhere near an easy run. I was pretty dehydrated and felt like my body just can’t really take it. I’m not sure if it’s worth running when the temperature hit 30C+. My 5km paced run went ok, not much drama in general. 24km long run is bit of a struggle through the heat other than, my body seem to adapt the distance well. Anyway, I’m looking forward to 5km time trial. I may not be able to run 4:30/k but I’ll see how I go.

Martz

5 January - Rest
6 January – 3 x 5min Fartlek with 1 min easy
7 January – 40 min easy
8 January – Rest
9 January – 40 min easy
10 January – Rest
11 January – 5km Time Trial