Improving 10k with regular training

[MMS]

Hi Coach,

Everything was fine last week. Here it´s how I organized last week with Tue as Day 1:

Tue: 45min
Wed:45min
Thu:45min
Fri:OFF
Sat:45min
Sun: 60min
Mon: OFF

Only the Wed run was at night, so this is the only run within the ahr limit of 145-150 (148). The other runs were at the same pace (6:20 to 6:30/k) at the same course, but, as you know, with higher ahr (156). Sometimes I ran 3 extra minutes just to complete a lap. As a result I ran almost 38Km, wich is 15% more than last week.

As for this week, I shall repeat it only adding a faster end of the Wed´s run.

Cheers.

MMS