Training towards sub-45 minute 10k. But stuck at 55 minutes??

[TheEd]

rhr 80 4k@17:43 with hr136

seems like you have a very low heart rate during exercise

from that time 17:43 we divide by 4 for time per km

which equals around 4 min 35

we add it to 17:43 to get 22:18

we then add 1 minute for an amount of 23:18

then x 2 = 46:36

which is then divided by 5 to get around 9 min 19 seconds

so this will be your starting pace for the 2000's but rounded down

so 4 x 2000m at 4:35 to 4.40 per k for a 2k time of 9:10 to 9:20

now that is for your first quality session for Thursday

but before we proceed further

what kind of weekly running are you doing now, please?

Your longest run and how regularly do you train

Much appreciated

TheEd